Exercises by equipment
Bodyweight exercises - Page 6
Explore 689 bodyweight exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
Browse dedicated exercise pages by body area or equipment.
Lying Cross Over Knee Pull Up Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the glutes.
View exercise
Lying Floor Row with Bent Knee
Bent-knee bodyweight row performed from the floor beneath a low, stable handhold.
View exercise
Lying Full Leg raise
Side-lying straight-leg raise that trains the hip abductors while the trunk stays stable.
View exercise
Lying Hip Flares
Supine active hip-opening drill moving the knees outward and back under control.
View exercise
Lying Hip Leg Raise (on floor)
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the hip flexors.
View exercise
Lying Hip Straight Leg Raise
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the hip flexors.
View exercise
Lying Knee Raise
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the abdominals.
View exercise
Lying Knees to Chest Stretch
Supine knees-to-chest stretch for gentle hip flexion and relaxation through the glutes and lower back.
View exercise
Lying Lat Pulldown
Prone bodyweight arm sweep emphasizing lat and upper-back control.
View exercise
Lying Leg Overs
Dynamic supine cross-body leg sweep for controlled hip and trunk rotation.
View exercise
Lying Leg Raise and Hold
Supine straight-leg raise held isometrically while the pelvis and lower back stay controlled.
View exercise
Lying Leg Raises
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
View exercise
Lying Single Leg Raise
Unilateral supine straight-leg raise performed for a full set before changing sides.
View exercise
Lying Trunk Rotation Stretch
Supine bent-knee rotation stretch moving both knees together from side to side.
View exercise
Lying Twist Stretch
Unilateral supine spinal twist guiding one bent knee across the body.
View exercise
Marching Wall Sit
Wall-sit hold with alternating foot lifts to challenge unilateral pelvic and trunk control.
View exercise
Middle Back Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exercise
Mobility Flow
Full-body mobility sequence for warm-ups, recovery sessions, and better range of motion.
View exercise
Modified Thomas Test
Coach-led positional assessment of hip-flexor length using a bench edge while pelvic position is controlled.
View exercise
Mountain Climber
Dynamic plank drill for core control and conditioning.
View exercise
Moving Claw Series
Traveling running drill teaching active knee lift, dorsiflexion, and a fast downward-backward clawing foot strike beneath the hips.
View exercise
Multiple Broad Jumps
Plyometric lower-body drill developing power, rhythm, and landing control.
View exercise
Narrow Leg Bench Bridge
Bodyweight hip-thrust bridge with the upper back on a bench and the feet planted close together.
View exercise
Narrow Seated Chin-Up
Feet-assisted low-bar chin-up performed from the floor with a narrow underhand grip and a rigid, slightly reclined torso.
View exercise
Narrow Top-Half Pull-Up
Partial-range pull-up using a narrow overhand grip and only the upper half of the movement.
View exercise
Neck Bridge Prone
Advanced head-supported prone neck bridge that shares load through the hands while the hips and trunk remain elevated.
View exercise
Neck CAR
Slow controlled articular rotation of the neck through a comfortable circle while the shoulders and torso remain still.
View exercise
Neck Extension Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the neck.
View exercise
Neck Flexion and Extension
Gentle active neck range-of-motion through comfortable flexion and extension.
View exercise
Neck Isometric Flexion
Gentle front-neck isometric for controlled head and neck stability.
View exercise
Neck Rotation Side to Side
Gentle active neck rotation performed through a comfortable, controlled range.
View exercise
Neck Side Isometric
Gentle lateral neck isometric performed by pressing the side of the head into the hand without visible movement.
View exercise
Neutral-Grip Brachialis Pull-Up
Vertical pulling drill that develops back and arm strength using bodyweight, with emphasis on the biceps, latissimus muscles and upper back.
View exercise
On-Your-Back Quad Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exercise
One Arm Chin Up
Elite unilateral chin-up performed from a strict one-arm hang without assistance from the free hand or momentum.
View exercise
One Arm Front Plank
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the obliques and core.
View exercise
One Half Locust
Prone unilateral anterior-chain stretch combining a held foot, lifted thigh, and gentle chest extension.
View exercise
One leg kickback (with bench support)
Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the glutes.
View exercise
One-Arm Bench Dip
Advanced unilateral bench dip using one supporting arm while the feet remain on the floor for balance and load control.
View exercise
Open And Close The Gate
Mobility drill for restoring controlled range through the spine or hips.
View exercise
Open Book Thoracic Rotation
Side-lying thoracic rotation drill.
View exercise
Outside Leg Kick Push Up
Horizontal pressing drill that develops chest, shoulder, and triceps strength using bodyweight, with emphasis on the glutes, chest, triceps and shoulders.
View exercise
Overhead Scapular CAR
Mobility drill for practicing joint range with smooth control.
View exercise
Overhead Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exercise
Parallel-Bar Bent-Knee Inverted Row
Horizontal pulling drill that develops back strength and scapular control using bodyweight, with emphasis on the latissimus muscles, upper back and biceps.
View exercise
Partner Anterior Deltoid Stretch
Partner-assisted unilateral stretch for the front shoulder and upper chest with carefully limited extension.
View exercise
Partner Chest Stretch
Partner-assisted bilateral chest stretch using slow shoulder extension and continuous communication.
View exercise
Partner Facing Plank With Alternating High Five
Partner high-five plank that challenges anti-rotation while each athlete alternates single-hand support.
View exercise
Partner Nordic Curl
Partner-anchored Nordic hamstring curl emphasizing low-repetition eccentric control and a rigid knee-to-head line.
View exercise
Partner Overhead Lat Stretch
Partner-assisted overhead lat stretch combining supported arm elevation with a controlled hips-back motion.
View exercise
Partner Prone Single Leg Hamstring Curl
Prone single-leg knee curl using smooth partner resistance through the lifting and lowering phases.
View exercise
Partner Seated Biceps Stretch
Partner-assisted seated stretch for the biceps and front shoulders using gentle bilateral shoulder extension.
View exercise
Partner Sit Up With High Five
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
View exercise
Partner Supermans With Alternating High Five
Partner superman hold with alternating diagonal hand contacts and controlled anti-rotation.
View exercise
Partner Target Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
View exercise
Pelvic Tilt Against Wall
Standing posterior pelvic-tilt drill using the wall as tactile feedback for gentle lumbar and pelvis control.
View exercise
Pelvic Tilt Into Bridge
Segmental bridge that begins with a posterior pelvic tilt and finishes with controlled glute-driven hip extension.
View exercise
Penguin Crunch
Alternating heel-reach crunch using short controlled lateral trunk flexion while the pelvis stays still.
View exercise
Peroneals Stretch
Gentle ankle inversion and plantar-flexion stretch for the muscles along the outside of the lower leg.
View exercise
Pigeon Stretch
Glute and hip external-rotation stretch.
View exercise
Pike Push-Up
Bodyweight shoulder press pattern from a pike position.
View exercise
Pilates Clam Kick
Side-lying clam that adds controlled knee extension while the thigh stays abducted and the pelvis remains stacked.
View exercise
Pilates Double-Leg Stretch
Pilates core-control drill extending both arms and legs away from a curled tabletop position before returning to the knee hug.
View exercise
Pilates Hundred
Classical Pilates Hundred using ten five-in/five-out breathing cycles with continuous small arm pumps and stable trunk position.
View exercise
Pilates Roll-Up
Segmental Pilates roll-up from supine to a controlled forward reach and back down without momentum.
View exercise
Pilates Saw
Seated Pilates rotation flowing into a diagonal forward reach while both sit bones remain grounded.
View exercise
Pilates Scissors
Alternating straight-leg Pilates scissors combining a curled trunk with controlled opposing leg reaches.
View exercise
Pilates Side Kick
Side-lying Pilates front-and-back leg sweep requiring a stacked pelvis and controlled hip motion.
View exercise
Pilates Single-Leg Stretch
Alternating Pilates knee-in and straight-leg reach performed from a curled trunk with stable ribs and pelvis.
View exercise
Pilates Spine Stretch Forward
Seated Pilates spine-stretch-forward drill using controlled segmental flexion and abdominal support.
View exercise
Pilates Swan
Pilates spinal-extension repetition initiated through the upper back with light hand assistance and controlled lumbar range.
View exercise
Pilates Swimming
Prone Pilates endurance drill using small alternating opposite-arm and opposite-leg lifts from a controlled trunk-extension position.
View exercise