Exercises by equipment
Bodyweight exercises - Page 4
Explore 689 bodyweight exercises with clear instructions, muscles worked and practical coaching guidance.
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Browse dedicated exercise pages by body area or equipment.
Feet Elevated Spider
Dynamic core drill driving the knee forward while maintaining upper-body support.
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Feet Jumping Jacks
Lower-body jumping-jack drill in which the feet jump apart and together while the arms remain relaxed.
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Figure 4 Walks
Walking glute-mobility drill that briefly forms a standing figure-four before each step.
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Finger and Wrist Flexor Stretch
Gentle palm-up stretch for the finger and wrist flexors using the opposite hand.
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Fixed Bar Back Stretch
Supported lat and upper-back stretch performed by holding a fixed bar and sitting the hips backward.
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Flexed Elbow Scapular CAR
Single-arm scapular controlled articular rotation with the elbow bent and trunk held still.
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Floor Triceps Dip
Short-range floor-supported triceps dip with the hands and feet on the ground.
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Floor Twisting Crunch Feet on Bench
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the obliques.
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Foot-Assisted Chin-Up from Squat
Vertical chin-up regression using controlled leg assistance from a squat beneath a low overhead bar.
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Football Up Downs
Conditioning drill raising heart rate while challenging coordination.
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Forearm Headstand
Skill-based stability drill challenging balance, body line, and control.
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Forearm Headstand Against Wall
Skill-based stability drill challenging balance, body line, and control.
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Forearm Plank Hip Dips
Core-control drill keeping the trunk stable through a challenging variation.
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Forearm Plank Jacks
Core-control drill keeping the trunk stable through a challenging variation.
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Forearm Plank Knee Taps
Core-control drill keeping the trunk stable through a challenging variation.
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Forearm Plank Lateral Toe Taps
Core-control drill keeping the trunk stable through a challenging variation.
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Forearm Plank Posterior Pelvic Tilt
Core-control drill keeping the trunk stable through a challenging variation.
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Forearm Supported Handstand
Skill-based stability drill challenging balance, body line, and control.
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Forward Fold With Chest Expansion
Controlled flexibility drill to improve comfortable range of motion.
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Forward Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Frog Crunch
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Frog Hops
Plyometric lower-body drill developing power, rhythm, and landing control.
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Frog Stand
Frog Stand for isometric control focused on shoulders.
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Frog Stretch
Frog Stretch for mobility focused on full-body coordination.
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Frog V-Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Front Foot Elevated Hip Flexor Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Front Plank Side Hop
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the core.
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Front Plank with Arm and Leg Lift (push up position)
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the abdominals and core.
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Full Squat Mobility
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the glutes.
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Garland Squat
Garland Squat for mobility focused on full-body coordination.
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Glute Bridge
Floor-based glute exercise for hip extension and pelvic control.
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Good Morning Squat
Squat-pattern drill that develops lower-body strength and control using bodyweight, with emphasis on the hamstrings, quadriceps and glutes.
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Gorilla Chin Crunch
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Gorilla Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Groiner Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Half Kneeling Thoracic Rotation with Lift Off
Rotational core drill for controlled trunk movement and oblique strength.
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Half Split Stretch
Half Split Stretch for mobility focused on full-body coordination.
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Half Squat Side Reach
Squat-pattern drill that develops lower-body strength and control using bodyweight, with emphasis on the obliques, quadriceps and glutes.
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Half-Kneeling Hip Flexor Rock
Controlled half-kneeling rocks that mobilize the rear-leg hip flexors while the pelvis stays stacked.
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Hamstring Walkout
Hamstring bridge walkout for posterior-chain control.
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Hand Release Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Hand Stand Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Hands Elevated Scapular Push Up
Incline scapular push-up that trains serratus control while the elbows remain straight.
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Handstand Shrug
Handstand Shrug for prehab-style strength focused on serratus anterior.
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Handstand Walk
Advanced inverted locomotion using alternating hand steps with active shoulders and trunk control.
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Hanging Flutter Kick
Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the hip flexors.
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Happy Baby
Happy Baby for mobility focused on full-body coordination.
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Head-Up Alternating Leg Lower
Advanced supine core drill that holds the head and shoulders raised while the straight legs lower alternately.
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Headstand
Skill-based stability drill challenging balance, body line, and control.
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Heel Elevated Assisted Sissy Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Heel Sit Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Heel to Toe Walk
Tandem walking balance drill using deliberate heel-to-toe steps along a straight line.
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Heel Walk
Heel Walk for conditioning focused on tibialis anterior.
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Heels Elevated Glute Bridge
Hip-focused drill targeting the glutes with steady pelvis control.
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High Knees
High Knees for conditioning focused on conditioning.
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High Leg Swing Kick
Dynamic leg swing for hip mobility and controlled active range.
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High Plank Jacks
Core-control drill keeping the trunk stable through a challenging variation.
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Hip Airplane
Single-leg hip control drill for glutes and rotation.
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Hip Extension Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the glutes.
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Hip External Rotation Skip
Rotational core drill for controlled trunk movement and oblique strength.
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Hip Flexor Prone Iso Hold
Bench-supported prone isometric that challenges hip-flexor and trunk control on one side.
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Hip Raise Crunch
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the abdominals.
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Hip Stretch With Twist
Controlled flexibility drill to improve comfortable range of motion.
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Hollow Body Hold
Isometric core hold for anti-extension strength.
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Hollow Rock
Dynamic hollow-body drill for trunk stiffness.
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Hurdler Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Ice Cream Maker
Advanced hanging drill combining pulling strength with hollow-body control.
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Ice Skater
Plyometric lower-body drill developing power, rhythm, and landing control.
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Inchworm
Walkout warm-up for shoulders, hamstrings, and controlled trunk position.
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Incline Mountain Climbers
Conditioning drill raising heart rate while challenging coordination.
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Incline Push Up Depth Jump
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Inverse Leg Curl (bench support)
Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the hamstrings.
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