Exercises by equipment
Bodyweight exercises - Page 5
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.
Inverse Leg Curl with Bench Pads
Nordic-curl variation using ordinary bench pads to anchor the feet for eccentric hamstring work.
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Inverted Row
Bodyweight horizontal row for upper-back strength and shoulder blade control.
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Inverted Wide to Narrow Row
Horizontal pulling drill that develops back strength and scapular control using bodyweight, with emphasis on the rotator cuff, latissimus muscles, upper back and biceps.
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Isometric Bent Knee Soleus Raise
Bent-knee calf-raise hold that biases the soleus while maintaining steady forefoot pressure.
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Isometric Bodyweight ATG Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Isometric Chest Squeezes
Isometric chest drill creating tension by squeezing the arms inward.
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Isometric Crab
Reverse-tabletop hold for hip extension, shoulder support, and trunk control.
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Isometric Deep Lunge Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Isometric Neck Exercise - Front And Back
Small-range neck strength or mobility drill performed with careful control.
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Isometric Neck Exercise - Sides
Small-range neck strength or mobility drill performed with careful control.
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Isometric Push Up Wipers
Advanced push-up isometric combined with alternating lower-body sweeps for pressing and anti-rotation control.
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Jab Cross Punches
Boxing-conditioning drill for rhythm, rotation, and repeated upper-body output.
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Jackknife Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Janda Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Jog
Cardio drill for pacing, aerobic work, and repeatable conditioning.
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Jog In Place
Cardio drill for pacing, aerobic work, and repeatable conditioning.
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Jump Lunge To Feet Jack
Single-leg lower-body drill building leg strength, balance, and control.
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Jump Squat No Arm Swing
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Jump Twist
Explosive drill that develops coordinated force and power using bodyweight, with emphasis on the core.
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Jumping Jacks
Rhythmic full-body cardio drill coordinating arms, legs, and breathing.
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Karaoke Step
Karaoke Step for conditioning focused on conditioning.
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Kick Side Jump
Explosive drill that develops coordinated force and power using bodyweight, with emphasis on the glutes.
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Kick Sit
Ground-based locomotion drill for shoulder stability and trunk coordination.
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Kick Through Push-up
Horizontal pressing drill that develops chest, shoulder, and triceps strength using bodyweight, with emphasis on the core, chest, triceps and shoulders.
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Kipping Muscle Up
Kipping ring muscle-up combining a hollow-arch swing, explosive pull, transition, and dip support.
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Knee Circles
Mobility drill for practicing joint range with smooth control.
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Knee Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
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Knee Jump to Vertical Jump
Two-stage plyometric combining a kneeling jump to the feet with an immediate vertical jump.
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Knee Push-Up
Kneeling push-up regression for chest, triceps, shoulder, and trunk strength.
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Knee to Chest Hug
Standing knee-to-chest mobility drill for glute and posterior-hip range with balance control.
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Kneeling Arm Drill
Half-kneeling sprint arm-action drill for compact elbow drive, rhythm, and trunk posture.
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Kneeling Assisted Sliding Chin-up
Low-bar chin-up regression using sliding knees to assist the vertical pull.
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Kneeling Back Rotation
Dynamic tall-kneeling trunk rotation performed while the pelvis remains square.
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Kneeling Back Rotation Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the lower back.
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Kneeling Bodyweight Row
Kneeling inverted-row regression using a low racked bar and shortened body lever.
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Kneeling Forearm Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Kneeling Glute Press
Bodyweight hip-extension drill that isolates the glutes while the trunk and pelvis stay controlled.
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Kneeling Jump to Broad Jump
Two-stage plyometric combining a kneeling jump to the feet with an immediate broad jump.
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Kneeling Lat Stretch on Bench
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the latissimus muscles.
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Kneeling Lean Back Stretch
Tall-kneeling backward lean for controlled quadriceps and front-of-hip length.
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Kneeling One Arm Cross Body Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the shoulders.
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Kneeling Side-Lunge Adductor Stretch
Low side-lunge stretch targeting the groin and inner thigh of the extended leg.
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Kneeling Soleus Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Knees Over Toes Split Squat
Deep split squat emphasizing controlled forward knee travel, ankle range, and single-leg strength.
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L-Sit
Skill-based stability drill challenging balance, body line, and control.
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Lateral Bound
Lateral Bound for power development focused on abductors and glute medius.
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Lateral Hop 4 Times To Sprint
Plyometric lower-body drill developing power, rhythm, and landing control.
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Lateral Jump to Sprint
Plyometric lower-body drill developing power, rhythm, and landing control.
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Lateral Lunge Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Lateral Lunge with Heel Touch
Lateral lunge combining single-leg strength, hip control, and a reach toward the straight-leg heel.
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Lateral Neck Stretch
Gentle lateral neck stretch for the upper trapezius and side of the neck.
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Lateral Shuffle
Lateral agility drill using quick non-crossing steps and controlled changes of direction.
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Leg Bench Side Bridge
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the obliques and core.
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Leg Extension Plank
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the abdominals and core.
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Leg Raise Dragon Flag
Advanced straight-body lowering and raising drill developing rigid trunk strength from a bench anchor.
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Leg Raise Hip Lift
Supine straight-leg raise followed by a controlled abdominal hip lift.
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Leg Raise Hip Lift with Head up
Leg raise and hip lift performed while the head and shoulders remain elevated to sustain abdominal tension.
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Leg Raise Oblique Crunch
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the obliques.
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Leg Swing Lateral
Dynamic side-to-side hip mobility drill for the adductors and abductors.
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Leg Swings Linear
Dynamic forward-and-back hip mobility drill for the hip flexors, hamstrings, and glutes.
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Leg-Up Hamstring Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Legs Up the Wall
Legs Up the Wall for breathing and recovery focused on full-body coordination.
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Linear Plank Walk
Core-control drill keeping the trunk stable through a challenging variation.
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Lizard Lunge Stretch
Lizard Lunge Stretch for mobility focused on full-body coordination.
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Lizard Twist with Reach
Rotational core drill for controlled trunk movement and oblique strength.
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Low Lunge Stretch
Low Lunge Stretch for mobility focused on full-body coordination.
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Lower Back Curl
Prone trunk-extension drill strengthening the lower back through a small controlled range.
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Lunge with Twist Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Lying Alternate Hip Extension
Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the glutes.
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Lying Back Extension with Press
Posterior-core drill that develops controlled trunk extension using bodyweight, with emphasis on the glutes.
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Lying Bent Legs Raise
Supine bent-leg raise that trains abdominal control while drawing the knees toward the chest.
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Lying Cross Over Knee Pull Down Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the glutes.
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