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 5 of 48 · 2,280 total

Bodyweight Knee Thrust
Beginner · abs and obliques
- Hips
- Lower legs
Bodyweight Knee To Hand Tap
Beginner · abs and obliques
- Lower legs
- Upper legs
- Waist
Bodyweight Kneeling Butterfly With Towels
Intermediate · adductors
- Lower legs
- Upper legs
- Waist
Bodyweight Kneeling Hold To Stand
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Kneeling Push-Up Row
Beginner · lats, pectorals, and trapezius
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Bodyweight Kneeling Sissy Squat
Intermediate · quadriceps
- Lower legs
- Upper legs
Bodyweight Kneeling Triceps Extension
Intermediate · triceps
- Upper arms
- Waist
Bodyweight Lateral Walk
Beginner · calves, glutes, hamstrings, and quadriceps
- Hips
- Lower legs
Bodyweight Low Split Squat
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Lying Legs Curl
Beginner · hamstrings
- Lower legs
Bodyweight Lying Oblique V Up
Intermediate · abs and obliques
- Waist
Bodyweight Lying Prone Ys
Beginner · erector spinae, lats, and pectorals
- Back
- Chest
- Shoulders
- Waist
Bodyweight Narrow Sliding Squat With Towel
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist
Bodyweight Narrow Squat
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Narrow Squat Lunge
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Overhead Forward Lunge
Intermediate · calves, glutes, hamstrings, and quadriceps
- Hips
- Lower legs
Bodyweight Overhead Squat
Intermediate · glutes, hamstrings, and quadriceps
- Shoulders
Bodyweight Paused Goblet Squat
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Pulse Forward Lunge
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Pulse Goblet Squat
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Pulse Squat
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Quarter Squat
Beginner · glutes and quadriceps
- Lower legs
- Upper legs
Bodyweight Rainbow Leg Raise
Intermediate · abs and obliques
- Waist
Bodyweight Rear Lunge
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
Bodyweight Rear Lunge Front Raise
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Rear Lunge Twist
Intermediate · abs, glutes, hamstrings, obliques, and quadriceps
- Lower legs
- Waist
Bodyweight Reverse Lunge With Overhead Reach
Intermediate · glutes, hamstrings, and quadriceps
- Hips
- Lower legs
- Thighs
Bodyweight Row In Doorway
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Bodyweight Seated Single Arm Concentration Curl
Beginner · biceps
- Shoulders
- Upper arms
Bodyweight Side Lying Biceps Curl
Beginner · biceps
- Upper arms
Bodyweight Side Lying Inner Thigh-Up And Down
Beginner · adductors and obliques
- Lower legs
Bodyweight Side Lying Leg Adduction
Beginner · adductors
- Lower legs
Bodyweight Side Lying Shoulder External Rotation
Beginner · rotator cuff
- Shoulders
- Upper arms
- Waist
Bodyweight Side Squat Step
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Side Squat With Towel
Intermediate · adductors, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Single Arm Lateral Raise
Beginner · deltoids
- Shoulders
- Upper arms
Bodyweight Single Leg Deadlift
Intermediate · calves, glutes, and hamstrings
- Hips
- Lower legs
- Waist
Bodyweight Single Leg Deadlift Hold
Intermediate · glutes and hamstrings
- Back
- Hips
- Lower legs
Bodyweight Single Leg Deadlift Toe Touch
Intermediate · glutes and hamstrings
- Back
- Hips
- Lower legs
Bodyweight Single Leg RDL
Intermediate · glutes and hamstrings
- Lower legs
- Waist
Bodyweight Single Leg Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Single Leg Squat With Support
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Sitting Alternating Shrug
Beginner · trapezius
- Back
- Shoulders
Bodyweight Skipping
Intermediate · calves, glutes, and quadriceps
- Lower legs
- Upper legs
Bodyweight Skullcrusher
Intermediate · triceps
- Shoulders
- Upper arms
- Waist
Bodyweight Slow To Explosive Squats
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Split Squat Front Foot Elevated
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Split Squat Hold
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs

← Browse the full exercise library

Bodyweight Knee Thrust

Bodyweight Knee To Hand Tap

Bodyweight Kneeling Butterfly With Towels

Bodyweight Kneeling Hold To Stand

Bodyweight Kneeling Push-Up Row

Bodyweight Kneeling Sissy Squat

Bodyweight Kneeling Triceps Extension

Bodyweight Lateral Walk

Bodyweight Low Split Squat

Bodyweight Lying Legs Curl

Bodyweight Lying Oblique V Up

Bodyweight Lying Prone Ys

Bodyweight Narrow Sliding Squat With Towel

Bodyweight Narrow Squat

Bodyweight Narrow Squat Lunge

Bodyweight Overhead Forward Lunge

Bodyweight Overhead Squat

Bodyweight Paused Goblet Squat

Bodyweight Pulse Forward Lunge

Bodyweight Pulse Goblet Squat

Bodyweight Pulse Squat

Bodyweight Quarter Squat

Bodyweight Rainbow Leg Raise

Bodyweight Rear Lunge

Bodyweight Rear Lunge Front Raise

Bodyweight Rear Lunge Twist

Bodyweight Reverse Lunge With Overhead Reach

Bodyweight Row In Doorway

Bodyweight Seated Single Arm Concentration Curl

Bodyweight Side Lying Biceps Curl

Bodyweight Side Lying Inner Thigh-Up And Down

Bodyweight Side Lying Leg Adduction

Bodyweight Side Lying Shoulder External Rotation

Bodyweight Side Squat Step

Bodyweight Side Squat With Towel

Bodyweight Single Arm Lateral Raise

Bodyweight Single Leg Deadlift

Bodyweight Single Leg Deadlift Hold

Bodyweight Single Leg Deadlift Toe Touch

Bodyweight Single Leg RDL

Bodyweight Single Leg Squat

Bodyweight Single Leg Squat With Support

Bodyweight Sitting Alternating Shrug

Bodyweight Skipping

Bodyweight Skullcrusher

Bodyweight Slow To Explosive Squats

Bodyweight Split Squat Front Foot Elevated

Bodyweight Split Squat Hold

Bodyweight Knee Thrust

Bodyweight Knee To Hand Tap

Bodyweight Kneeling Butterfly With Towels

Bodyweight Kneeling Hold To Stand

Bodyweight Kneeling Push-Up Row

Bodyweight Kneeling Sissy Squat

Bodyweight Kneeling Triceps Extension

Bodyweight Lateral Walk

Bodyweight Low Split Squat

Bodyweight Lying Legs Curl

Bodyweight Lying Oblique V Up

Bodyweight Lying Prone Ys

Bodyweight Narrow Sliding Squat With Towel

Bodyweight Narrow Squat

Bodyweight Narrow Squat Lunge

Bodyweight Overhead Forward Lunge

Bodyweight Overhead Squat

Bodyweight Paused Goblet Squat

Bodyweight Pulse Forward Lunge

Bodyweight Pulse Goblet Squat

Bodyweight Pulse Squat

Bodyweight Quarter Squat

Bodyweight Rainbow Leg Raise

Bodyweight Rear Lunge

Bodyweight Rear Lunge Front Raise

Bodyweight Rear Lunge Twist

Bodyweight Reverse Lunge With Overhead Reach

Bodyweight Row In Doorway

Bodyweight Seated Single Arm Concentration Curl

Bodyweight Side Lying Biceps Curl

Bodyweight Side Lying Inner Thigh-Up And Down

Bodyweight Side Lying Leg Adduction