Exercises by equipment
Bodyweight exercises - Page 7
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.
Pilates Teaser
Advanced Pilates roll-up into a balanced straight-leg V position with simultaneous trunk and leg control.
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Pistol Squat
Advanced unsupported single-leg squat requiring controlled ankle range, knee tracking, balance, and full-foot pressure.
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Plank Hold
Static forearm plank for whole-body bracing and anti-extension trunk control.
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Plank Jack
Plank-jack conditioning drill combining rapid foot abduction with a stable braced trunk.
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Plank Jack on Elbows
Plank-jack conditioning drill combining rapid foot abduction with a stable braced trunk.
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Plank Jack Slide with Towel
Low-impact sliding plank jack using towels under the feet to train trunk and hip control.
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Plank Jump
Explosive plank-to-tuck jump that drives both feet toward the hands and returns to high plank.
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Plank Knee to Elbow
High-plank knee-to-elbow drill combining trunk stability with alternating hip flexion.
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Plank Saw
Forearm-plank body glide that shifts the shoulders behind and ahead of the elbows while the body stays rigid.
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Plank Shoulder Tap
Alternating high-plank shoulder tap that challenges anti-rotation control as one hand leaves the floor.
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Plank Up-Down
Alternating transition between forearm plank and high plank while resisting trunk rotation.
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Plank Walkout
Standing hinge-to-hand-walk sequence that finishes in a controlled high plank before reversing.
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Plank with Twist
High-plank rotation into a brief side-plank reach while maintaining shoulder and trunk control.
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Plyo Push Up
Explosive push-up that launches both hands from the floor and finishes with a soft, controlled landing.
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Pogo Hop
Rapid bilateral ankle hops using short ground contacts and minimal knee bend.
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Pop Squat
Jumping squat-jack variation that opens from feet together into a controlled full squat before returning.
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Posterior Tibialis Stretch
Seated hand-assisted ankle dorsiflexion and slight eversion hold for the tibialis posterior line.
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Power Point Plank
Contralateral two-point high-plank hold challenging anti-rotation, shoulder stability, and balance.
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Power Stairs
Short stair sprint using powerful secure foot contacts and a controlled walking descent.
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Prisoner Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Prone Back Extension with Scapular Adduction
Low-load prone drill combining controlled trunk extension with upper-back scapular retraction.
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Prone Cobra Hold
Prone isometric hold combining modest thoracic extension with shoulder-blade retraction and external rotation.
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Prone Neck Extension Hold
Gentle prone isometric hold strengthening the neck extensors through a small controlled range.
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Prone Posterior Capsule Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Prone Posterior Pelvic Tilt
Hip-control drill for improving pelvis position and active range.
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Prone Quadriceps Stretch
Prone unilateral quadriceps stretch with the pelvis kept level and the hip gently extended.
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Prone Scorpion
Mobility drill for restoring controlled range through the spine or hips.
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Prone Swimmer
Prone arm sweep from overhead to the hips for controlled shoulder mobility and scapular motion while the legs stay grounded.
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Prone Wall Slide
Face-down wall slide training pain-free overhead reach, scapular upward rotation, and rib control.
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Pseudo Planche Push-Up
Advanced forward-lean push-up increasing shoulder and wrist loading while the body remains rigid.
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Puppy Pose
Puppy Pose for mobility focused on full-body coordination.
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Push Up to Downdog
Controlled push-up followed by a deliberate shift into downward dog for pressing strength and shoulder mobility.
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Push Up to Side Plank
Push-up into side plank for pressing strength and anti-rotation control.
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Push-Up
Bodyweight press for chest, shoulders, triceps, and trunk control.
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Push-up Pike Toe Touch
Push-up followed by an alternating cross-body toe touch from a pike position.
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Push-Up Plus
Push-up variation adding shoulder blade protraction.
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Pyramid Pose Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Quadruped Active Thoracic Extension
Dynamic upper-back mobility drill performed from a hands-and-knees position while the lower back stays controlled.
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Quadruped Breathing
Breathing reset for rib position, bracing, and controlled recovery.
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Quadruped Hip CAR
Mobility drill for practicing joint range with smooth control.
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Quadruped Hip Extension
Posterior-chain drill strengthening the back side with controlled extension.
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Quadruped Hip Hikes
Small quadruped pelvic hike training side-body and hip control without trunk rotation.
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Quadruped Scapular Push Up
Kneeling scapular push-up moving only through controlled shoulder-blade retraction and protraction with straight elbows.
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Quadruped Thoracic Rotation
Quadruped upper-back rotation using an elbow-guided arc while the pelvis remains centered.
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Quickly Swing Arms in place
Standing rhythmic forward-and-back arm swings used as a brief shoulder warm-up.
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Radial Nerve Glide
Forearm and nerve-glide drill for wrist rotation and arm comfort.
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Raise Single Leg Push up
Single-leg push-up increasing anti-rotation demand while the raised leg and pelvis remain controlled.
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Reaching Up Shoulder Stretch
Overhead side-bend stretch for the latissimus and lateral trunk, performed one side at a time.
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Rear Delt Fly with Bed Sheet
Door-anchored bed-sheet rear-delt fly using an improvised isometric-resistance setup.
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Rear Delt Row with Bed Sheet
Door-anchored bodyweight row using flared elbows to emphasize the rear delts and upper back.
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Reclined Spinal Twist
Reclined Spinal Twist for mobility focused on full-body coordination.
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Reverse Burpee
Backward roll to a controlled stand, with an optional vertical jump for coordinated bodyweight conditioning.
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Reverse Crunch
Floor core drill emphasizing posterior pelvic tilt.
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Reverse Lunge
Reverse lunge that loads the legs well while keeping the return more controlled.
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Reverse Nordic Curl
Advanced bodyweight quad drill emphasizing controlled knee extension strength.
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Reverse Tabletop Hip Thrusts
Hip-focused drill targeting the glutes with steady pelvis control.
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RKC Plank
High-tension forearm plank using maximal irradiation from the fists, forearms, glutes, quadriceps, and abdominals.
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Rock And Roll
Controlled spinal-rocking drill that uses abdominal tension and momentum to move between the upper back and seated balance.
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Rocky Pull Up Pulldown
Side-to-side pull-up variation that alternates the chest toward each hand to increase asymmetric lat and arm demand.
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Rolling Bridge
Bridge hold with controlled side-to-side shoulder loading while the hips remain elevated and level.
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Rotate Push up (on knees)
Kneeling push-up followed by a controlled side rotation and reach on alternating sides.
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Run
Cardio drill for pacing, aerobic work, and repeatable conditioning.
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Run and Hop
Running-in-place interval periodically broken by controlled bilateral hops and soft landings.
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Run and Jack Jump
Running-in-place interval periodically combined with one full jumping-jack repetition.
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Run and Semi Squat Jump
Running-in-place interval periodically combined with a shallow squat jump and controlled landing.
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Runners Lunge Stretch
Long runner’s lunge stretching the rear hip flexors and calf while the front foot remains planted.
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Russian Twist Chop
Seated Russian-twist variation moving the hands diagonally from shoulder toward the opposite hip.
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Saddle Pose
Reclined kneeling stretch for the quadriceps and front of the hips, supported at a pain-free depth.
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Sampson Stretch
Half-kneeling hip-flexor stretch with a rear-side glute squeeze and both arms reaching overhead.
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Sartorius Stretch
Standing hip-extension, adduction, and internal-rotation stretch intended to bias the sartorius region.
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Scap Push Up on Elbows
Forearm-plank scapular push-up isolating shoulder-blade retraction and protraction with the elbows fixed.
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Scapular CAR
Controlled scapular articular rotation moving through elevation, retraction, depression, and protraction without trunk motion.
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