Exercises by equipment
Bodyweight exercises - Page 8
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.
Scapular Push-Up
High-plank scapular push-up training serratus-driven protraction while the elbows and trunk remain fixed.
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Scapular Retraction Inverted Row
Straight-arm inverted-row scapular retraction that lifts the chest slightly while the body remains rigid.
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Scissor Holds
Supine isometric scissor position holding straight legs at different heights while the trunk remains braced.
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Seated Alternate Crunch
Seated alternating cross-body crunch bringing one shoulder toward the opposite knee with controlled trunk flexion and rotation.
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Seated Alternate Dynamic Chest Stretch on a Chair
Seated dynamic chest opener alternating one arm and the upper torso outward while the pelvis remains forward.
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Seated Ankle Mobilization Stretch
Seated self-mobilization guiding the ankle through controlled flexion, extension, and small circles while the lower leg stays relaxed.
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Seated Elbow Chest Fly on a Chair
Bilateral seated dynamic chest opener bringing the elbows together and then opening them through a comfortable shoulder range.
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Seated Forward Fold
Seated Forward Fold for mobility focused on full-body coordination.
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Seated Forward Fold With Leg Hug
Single-leg seated forward fold using a gentle shin or thigh hold to guide a hip hinge toward the extended leg.
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Seated Forward Spine Curl
Segmental seated spinal flexion curling forward from the head through the trunk before restacking to tall sitting.
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Seated Knee CAR
Seated controlled knee rotation combining flexion, extension, and tibial rotation while the thigh remains still.
View exerciseSeated Knee Up Extended Rotation Stretch
Seated rotation toward a hugged bent knee while the opposite leg remains extended.
View exerciseSeated Knee Up Rotation Stretch
Seated spinal rotation with one foot crossed outside the opposite extended knee.
View exerciseSeated Lower Back Stretch
Seated rounded-back stretch using gentle spinal flexion and relaxed breathing to lengthen the lower and upper back.
View exerciseSeated Pull up
Feet-assisted seated pull-up from a low bar, using the legs to scale vertical and diagonal pulling demand.
View exerciseSeated Pull up (legs elevated)
Legs-elevated seated pull-up increasing bodyweight demand by reducing lower-body assistance.
View exerciseSeated Row with Towel
Self-resisted seated towel row using the legs to oppose the arm pull while practicing scapular retraction.
View exerciseSeated Side to Side Leg Raise Crunch on Floor
Seated alternating leg extension and side crunch combining trunk flexion with controlled rotation.
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Seated Single Arm Overhead Lat & Tricep Stretch
Single-arm seated overhead stretch combining elbow flexion with a gentle side-body and lat lengthening.
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Seated Single Leg Floor Hamstring Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Seated Straddle Leg Lift
Advanced seated compression drill lifting both straight legs from a wide straddle using hip-flexor and core strength.
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Seated Straddle Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Seated Tibialis Raise
Seated bodyweight dorsiflexion lifting the forefoot while the heels remain planted.
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Seated Twist Cross Legged
Cross-legged seated spinal rotation emphasizing an upright trunk and grounded pelvis.
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Seated Twist Glute Stretch
Crossed-leg seated twist combining spinal rotation with an outer-hip and glute stretch.
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Seated Wall Angel
Seated wall angel practicing controlled overhead range, scapular upward rotation, and ribcage position.
View exerciseSelf-Resisted Bent-Over Towel Row
Self-resisted isometric row using a towel trapped beneath the feet to train the lats, upper back, biceps, and grip.
View exerciseShoulder - Extension
Unsupported standing or seated shoulder-extension hold stretching the front of the shoulders, chest, and biceps.
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Shoulder CAR
Controlled shoulder articular rotation through the largest pain-free range the trunk can keep still.
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Shoulder Circles
Gentle shoulder-roll drill coordinating scapular elevation, retraction, depression, and protraction.
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Shoulder Internal Rotation Against Wall
Light isometric shoulder internal rotation into a wall for rotator-cuff activation and pain-free control.
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Shoulder Tap Push-Up
Push-up followed by an alternating opposite-shoulder tap, adding unilateral support and anti-rotation demand.
View exerciseSide Bridge (bent knee)
Bent-knee forearm side plank reducing lever length while training lateral trunk and hip stability.
View exerciseSide Bridge (knee tuck)
Dynamic forearm side bridge adding a controlled top-knee tuck while the trunk resists sagging and rotation.
View exerciseSide Bridge with Arm Leg Swing
Advanced side-bridge variation coordinating opposite arm and leg swings while the trunk resists rotation.
View exerciseSide Jump Twist
Bilateral lateral jump with trunk rotation, training reactive power, landing control, and rotational coordination.
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Side Lunge
Lateral lower-body movement for adductors, glutes, quads, and hip mobility.
View exerciseSide Lying Diagonal Backward Leg Raise
Side-lying diagonal leg raise combining hip abduction with a slight backward reach to emphasize the glutes.
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Side Lying Floor Stretch
Passive side-lying lateral-body stretch for the lats, obliques, and lower-back side wall.
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Side Lying Hip Adduction
Side-lying bottom-leg lift isolating the hip adductors while the pelvis remains stacked.
View exerciseSide Lying Leg Raise
Side-lying straight-leg hip abduction strengthening the glutes and outer hip.
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Side Plank
Anti-side-bending core hold for obliques, hips, and shoulder stability.
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Side Plank Clamshell
Bent-knee side plank with a clamshell, combining hip external rotation with lateral trunk stability.
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Side Plank Hip Abduction
Straight-leg side plank with top-leg hip abduction for outer-hip and lateral trunk strength.
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Side Plank Hip Dip
Controlled side-plank hip dip training repeated lateral trunk flexion without losing shoulder or pelvic alignment.
View exerciseSide Plank Oblique Crunch
Side plank with repeated top-elbow-to-hip crunches while the pelvis remains lifted and stacked.
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Side Plank Reach-Through
Rotational side-plank reach-through moving through the upper back while the hips stay elevated.
View exerciseSide Stretch Crunch
Standing lateral stretch-to-crunch moving the obliques through controlled lengthening and shortening.
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Side Wrist Pull Stretch
Straight-arm wrist-extensor stretch performed with the palm down and the wrist gently flexed.
View exerciseSideway Leg Bridge
Forearm-plank leg-abduction drill combining anti-rotation core control with glute and outer-hip work.
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Single Arm Lat Stretch Against Wall
Controlled flexibility drill to improve comfortable range of motion.
View exerciseSingle Arm Scapula Push up
One-arm high-plank scapular protraction and retraction drill for serratus strength and anti-rotation control.
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Single Knee to Chest Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Single Leg Balance
Static single-leg balance drill developing foot, ankle, hip, and trunk control.
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Single Leg Balance with Forward Lean
Bodyweight single-leg hinge combining posterior-chain control with balance and pelvic stability.
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Single Leg Broad Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
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Single Leg Butt Kick
Unilateral butt-kick hopping drill for heel-recovery rhythm, elastic ankle contacts, and balance.
View exerciseSingle Leg Dip on floor
Single-leg floor triceps dip adding unilateral support and trunk control to the short-range floor dip.
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Single Leg Forward Hops
Plyometric lower-body drill developing power, rhythm, and landing control.
View exerciseSingle Leg Glute Bridge with External Rotation
Single-leg floor bridge with the free hip externally rotated, emphasizing glute strength and pelvic control.
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Single Leg Lateral Hop
Plyometric lower-body drill developing power, rhythm, and landing control.
View exerciseSingle Leg Sliding Floor Bridge Curl on Towel
Single-leg sliding bridge curl combining unilateral hamstring knee flexion with sustained hip extension.
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Single Leg Squat Jump
Advanced single-leg squat jump developing vertical power and controlled same-leg landing.
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Single Leg Stride Jump
Alternating stride-style leap from one leg to the opposite foot with forward and upward projection.
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Single Leg Triple Hop
Advanced three-contact same-leg forward hop sequence testing reactive power and landing control.
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Single Leg Wall Sit
Single-leg isometric wall sit developing unilateral quadriceps endurance and pelvic control.
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Single-Leg Pogo Hop
Reactive single-leg pogo contacts using a stiff ankle and short ground-contact time.
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Sissy Squat
Advanced quad-dominant squat variation.
View exerciseSitting One Leg External Stretch
Seated one-leg hip external-rotation stretch with the opposite leg extended.
View exerciseSitting Shoulders Stretch On Bench
Seated overhead shoulder-flexion stretch using a bench for stable posture.
View exerciseSitting Side Reach Stretch
Seated overhead side reach lengthening the lats and obliques while both hips stay grounded.
View exerciseSitting Sumo Right Twist Stretch
Deep sumo-squat mobility hold with a right thoracic rotation opening the hips, adductors, obliques, and chest.
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