Exercises by equipment
Bodyweight exercises - Page 9
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.
Sitting Sumo with Arms-Up Mobility Stretch
Deep sumo-squat mobility hold combining hip, adductor, ankle, and overhead shoulder range.
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Sleeper Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Slide Jump Shot
Basketball drill combining a lateral defensive slide, balanced gather, and vertical jump-shot action.
View exerciseSliding Floor Pulldown on Towel
Kneeling bodyweight pulldown using towels on a smooth floor to train the lats and trunk together.
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Slow Jog
Easy continuous jog used for aerobic conditioning, warm-up, or low-intensity recovery work.
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Sphinx Pose
Sphinx Pose for mobility focused on full-body coordination.
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Spider Crawl
Ground-based locomotion drill for shoulder stability and trunk coordination.
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Spiderman Lunge
Dynamic plank-to-deep-lunge mobility drill opening the hips and groin one side at a time.
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Spiderman Push-Up
Push-up with a same-side knee drive that adds dynamic trunk and hip-flexor demand.
View exerciseSplit Jump to Box
Explosive drill that develops coordinated force and power using bodyweight, with emphasis on the quadriceps.
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Split Jumps
Plyometric lower-body drill developing power, rhythm, and landing control.
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Split Squat
Stationary lunge pattern for single-leg strength and hip control.
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Sprawl Frog Kick
Dynamic sprawl-to-wide-frog-squat conditioning drill for lower-body power, trunk control, and coordination.
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Sprint
Short maximal or near-maximal running effort for acceleration, speed, and lower-body power.
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Square Hop
Two-foot multidirectional hopping drill tracing a square to train rhythm, agility, and landing control.
View exerciseSquat Hold Calf Raise
Repeated bodyweight calf raises performed while maintaining a fixed squat position.
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Squat Jack
Fast squat-jack conditioning drill combining a low squat with repeated lateral jumps.
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Squat Jump
Bodyweight vertical jump from a squat stance for lower-body power and landing control.
View exerciseSquat Mobility Twist
Alternating deep-squat mobility drill adding controlled thoracic rotation.
View exerciseSquat side kick
Alternating bodyweight squat followed by a controlled standing side kick.
View exerciseSquat to Overhead Reach with Twist
Dynamic warm-up combining a squat, overhead reach, and alternating trunk rotation.
View exerciseStaggered Leg Side Bridge
Side bridge using staggered feet to create a wider, more stable base of support.
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Staggered Push Up
Push-up with offset hand positions that increases asymmetrical pressing and anti-rotation demand.
View exerciseStanding Balance Hip External Rotation
Single-leg balance drill opening and closing the lifted hip through controlled external rotation.
View exerciseStanding Balance Quadriceps Stretch
Standing quadriceps stretch that adds single-leg balance while the knees remain aligned.
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Standing Biceps Stretch
Wall-supported standing stretch for the biceps and front of the shoulder.
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Standing Figure 4 Stretch
Standing figure-four stretch for the glutes and outer hip with optional balance support.
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Standing Forward Fold
Standing Forward Fold for mobility focused on full-body coordination.
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Standing Hip CAR
Standing controlled articular rotation moving the hip through its largest stable circle.
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Standing Knee CAR
Standing controlled knee rotation with the thigh supported and the rest of the body held still.
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Standing Pelvic Tilt
Low-load standing drill for learning controlled pelvic motion without shifting the whole body.
View exerciseStanding Reach-Up Back-Rotation Stretch
Standing overhead reach and trunk rotation that opens the lateral torso and upper back.
View exerciseStanding Side Leg Raise
Bodyweight standing hip abduction for the outer hip with an added balance demand.
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Standing Side Stretch
Standing overhead side bend that lengthens the lats and lateral trunk while the hips stay centered.
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Standing Soleus and Achilles Stretch
Bent-knee standing calf stretch emphasizing the soleus and Achilles region while the heel stays down.
View exerciseStanding Thoracic Rotation Press
Unloaded standing reach with controlled thoracic rotation for upper-back and shoulder mobility.
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Standing Tibialis Stretch
Standing stretch for the front of the lower leg using gentle plantar flexion of one ankle.
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Standing Toe Touch to Reach
Dynamic hinge-to-overhead mobility drill linking a controlled toe reach with full-body extension.
View exerciseStanding Trunk Rotation
Controlled standing trunk rotation that mobilizes the thoracic spine while the pelvis remains quiet.
View exerciseStanding W Raise
Standing scapular-control drill that raises the arms in a W while the shoulder blades retract and rotate.
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Star Jump
Explosive vertical jump that opens the arms and legs into a star before a controlled landing.
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Star Plank
Advanced side-plank hold with top-leg abduction, increasing lateral-core, shoulder, and hip stability demands.
View exerciseStatic Lunge Kick
Split-stance lunge followed by a controlled front kick from the lead leg while the rear leg provides balance.
View exerciseStep-Back Pulldown
Bodyweight coordination drill pairing an alternating step back with an active overhead-to-rib pulldown motion.
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Stomach Vacuum
Low-load breathing and deep-abdominal control drill using a gentle inward-and-upward abdominal draw.
View exerciseStraight-Arm Wrist Flexor Stretch
Static forearm stretch performed with the elbow straight and the wrist gently extended.
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Straight-Leg Boat Hold
Full boat-position isometric with straight legs, requiring greater hip-flexor and trunk control than the bent-knee version.
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Straight-Leg Hip Bridge
Long-lever floor bridge using straight legs and heel pressure to emphasize hamstrings and glutes.
View exerciseStride Jump Crossover
Explosive crossover stride jump over a low box, transferring from one foot on the box to the opposite side.
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Suitcase Crunch
Long-lever tuck crunch closing extended arms and legs into a compact suitcase position.
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Sumo Squat Low Pulse
Wide-stance squat held near the bottom while controlled short-range pulses maintain leg and hip tension.
View exerciseSupinated Grip Inverted Row
Underhand inverted row beneath a securely racked bar, emphasizing the back and biceps while the body stays rigid.
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Supine Figure-Four Stretch
Supine Figure-Four Stretch for mobility focused on full-body coordination.
View exerciseSupported Single-Leg High Knee to Butt Kick
Supported unilateral running-mechanics drill linking a high-knee drive with a heel-to-glute action.
View exerciseSupported Standing Straight-Leg Hip Extension
Low-load standing hip-extension drill lifting one straight leg behind the body while support keeps the pelvis and trunk stable.
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Swimmer
Posterior-chain drill strengthening the back side with controlled extension.
View exerciseSwing 360
Rhythmic full-body 360-degree turn for rotational coordination, mobility, and light conditioning.
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T Spine CAR
Slow thoracic controlled articular rotation exploring flexion, side bend, rotation, and extension while the pelvis stays fixed.
View exerciseTable Top Bridge Rotation
Reverse-tabletop bridge with a controlled under-and-over arm reach for glute strength and thoracic rotation.
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Thread the Needle
Thread the Needle for mobility focused on full-body coordination.
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Tibialis Raise
Bodyweight shin raise for ankle dorsiflexion strength and lower-leg balance.
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Tiger Bend Push Up
Triceps-dominant push-up moving under control between straight-arm and forearm support.
View exerciseTiger Curl Pose
Quadruped yoga flow combining opposite arm-leg extension with a controlled knee-to-elbow curl.
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Tin Soldiers
Dynamic straight-leg walking drill for hamstring mobility, upright posture, and controlled coordination.
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Toe Touchers
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Toe Walk
Tiptoe walking drill for calf endurance, ankle control, and foot stability.
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Torso Twists
Rotational core drill for the obliques and thoracic control.
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Trail Run
Cardio drill for pacing, aerobic work, and repeatable conditioning.
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Tree Pose
Tree Pose for balance and control focused on full-body coordination.
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Triangle Pose
Standing triangle pose combining hamstring and adductor length with controlled thoracic rotation.
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Tricep Side Stretch
Overhead triceps and side-body stretch performed gently with one elbow bent behind the head.
View exerciseTriceps Press (Head Below Bench)
Bench-supported bodyweight triceps press using elbow extension while the body remains in a rigid incline.
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