Equipment

Bodyweight Exercises

Browse 2,280 exercises you can do with bodyweight. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 13 of 48 · 2,280 total

Extension And Inclination Neck Stretch
Beginner · trapezius
- Neck
- Shoulders
Extension Of Arms In Vertical Stretch
Beginner · deltoids and triceps
- Shoulders
- Upper arms
Extra Decline Sit Up
Intermediate · abs and obliques
- Waist
Fast Sit Up Slow Down
Beginner · abs and obliques
- Waist
Feet And Ankles Rotation Stretch
Beginner · calves
- Hips
- Lower legs
Feet And Ankles Stretch
Beginner · calves
- Hips
- Lower legs
Feet Front Tap
Beginner · abs and calves
- Hips
- Lower legs
Figure 4 Spinal Rotation
Beginner · glutes and obliques
- Lower legs
- Upper legs
- Waist
Figure 8 With Towels
Intermediate · deltoids and pectorals
- Back
- Shoulders
Finger Claps
Beginner · forearms
- Shoulders
- Upper arms
Finger Extension While Holding A Towel
Beginner · forearms
- Lower arms
- Upper arms
Finger Flexion While Extending Thumb
Beginner · forearms
- Lower arms
- Upper arms
Finger Flexor Stretch
Beginner · forearms
- Lower arms
- Upper arms
Finger Pinch
Beginner · forearms
- Lower arms
- Upper arms
- Waist
Finger Push-Up
Advanced · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Finger Raises Plank
Advanced · abs, deltoids, obliques, and pectorals
- Lower arms
- Shoulders
- Upper arms
- Waist
Fingers Down Forearm Stretch
Beginner · forearms
- Lower arms
- Upper arms
Fist Push Up
Intermediate · pectorals
- Chest
- Lower arms
- Shoulders
- Upper arms
- Waist
Fist Spiderman Push Up
Advanced · glutes, pectorals, and quadriceps
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
Fixed Bar Back Stretch
Beginner · lats, rotator cuff, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Fixed Feet Sit-Up Stand
Intermediate · abs, glutes, hamstrings, obliques, and quadriceps
- Lower legs
- Upper legs
- Waist
Flag
Intermediate · abs, lats, obliques, and trapezius
- Back
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Flexion And Extension Hip Stretch
Intermediate · glutes, hamstrings, hip flexors, and quadriceps
- Lower legs
- Upper legs
- Waist
Flexion Leg Sit-Up Straight Arm
Intermediate · abs and obliques
- Waist
Floating Run On Chair
Beginner · abs and obliques
- Lower legs
- Upper legs
- Waist
Floor T Raise
Beginner · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Flutter Kicks
Intermediate · glutes and hamstrings
- Lower legs
- Waist
Fly Against Chains
Intermediate · pectorals
- Chest
- Shoulders
Foam Roll Serratus Wall Slide
Beginner · serratus anterior and trapezius
- Back
- Shoulders
Foot On StepBox Squat
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Forearm - Pronation
Beginner · forearms
- Lower arms
Forearm - Supination
Beginner · forearms
- Lower arms
- Upper arms
Forearm Wall Slide
Beginner · trapezius
- Back
Forearms Plank With Shoulder Protraction
Intermediate · abs, deltoids, and obliques
- Back
- Chest
- Shoulders
- Waist
Forearms To Wide Grip Wall Push Up
Beginner · deltoids, pectorals, and triceps
- Chest
- Shoulders
- Upper arms
Forefoot Screw One Legged Stand
Intermediate · calves
- Hips
- Lower legs
Forward Arms Plank
Intermediate · abs, erector spinae, and obliques
- Lower arms
- Shoulders
- Upper arms
- Waist
Forward Backward Quick Step
Intermediate · calves, glutes, hamstrings, and quadriceps
- Hips
- Lower legs
- Thighs
Forward Backward Shuffle
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Forward Backward Sideward
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Forward Bend Back Stretch
Intermediate · glutes, hamstrings, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Forward Flexion Neck Stretch
Beginner · trapezius
- Back
- Shoulders
Forward Fold And Rock
Beginner · calves, glutes, hamstrings, and trapezius
- Back
- Lower legs
- Upper legs
- Waist
Forward Fold Squat Mobilization
Beginner · hamstrings
- Back
- Hips
- Lower legs
Forward Hop On A Padded Stool
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Forward Lunge
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Forward Lunge Punch
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Forward Side Top Presses
Beginner · deltoids, pectorals, and triceps
- Chest
- Shoulders
- Upper arms
- Waist

← Browse the full exercise library

Extension And Inclination Neck Stretch

Extension Of Arms In Vertical Stretch

Extra Decline Sit Up

Fast Sit Up Slow Down

Feet And Ankles Rotation Stretch

Feet And Ankles Stretch

Feet Front Tap

Figure 4 Spinal Rotation

Figure 8 With Towels

Finger Claps

Finger Extension While Holding A Towel

Finger Flexion While Extending Thumb

Finger Flexor Stretch

Finger Pinch

Finger Push-Up

Finger Raises Plank

Fingers Down Forearm Stretch

Fist Push Up

Fist Spiderman Push Up

Fixed Bar Back Stretch

Fixed Feet Sit-Up Stand

Flag

Flexion And Extension Hip Stretch

Flexion Leg Sit-Up Straight Arm

Floating Run On Chair

Floor T Raise

Flutter Kicks

Fly Against Chains

Foam Roll Serratus Wall Slide

Foot On StepBox Squat

Forearm - Pronation

Forearm - Supination

Forearm Wall Slide

Forearms Plank With Shoulder Protraction

Forearms To Wide Grip Wall Push Up

Forefoot Screw One Legged Stand

Forward Arms Plank

Forward Backward Quick Step

Forward Backward Shuffle

Forward Backward Sideward

Forward Bend Back Stretch

Forward Flexion Neck Stretch

Forward Fold And Rock

Forward Fold Squat Mobilization

Forward Hop On A Padded Stool

Forward Lunge

Forward Lunge Punch

Forward Side Top Presses

Extension And Inclination Neck Stretch

Extension Of Arms In Vertical Stretch

Extra Decline Sit Up

Fast Sit Up Slow Down

Feet And Ankles Rotation Stretch

Feet And Ankles Stretch

Feet Front Tap

Figure 4 Spinal Rotation

Figure 8 With Towels

Finger Claps

Finger Extension While Holding A Towel

Finger Flexion While Extending Thumb

Finger Flexor Stretch

Finger Pinch

Finger Push-Up

Finger Raises Plank

Fingers Down Forearm Stretch

Fist Push Up

Fist Spiderman Push Up

Fixed Bar Back Stretch

Fixed Feet Sit-Up Stand

Flag

Flexion And Extension Hip Stretch

Flexion Leg Sit-Up Straight Arm

Floating Run On Chair

Floor T Raise

Flutter Kicks

Fly Against Chains

Foam Roll Serratus Wall Slide

Foot On StepBox Squat

Forearm - Pronation

Forearm - Supination