Bodyweight Exercises
190 free exercises you can do with no equipment at all, each with a how-to video, step-by-step guide, and form tips.
- 1 4 squat
- 1 leg pushup
- 45 degree toe raise
- 90 90 hip crossover
- 90 90 piriformis stretch
- ab crunch
- abdominal air bike
- abdominal pendulum
- alternate reach and catch
- alternate straight leg lowering
- alternating lateral lunge with overhead reach
- alternating reach push up
- alternating straight leg raise
- arm circles
- around the world superman hold
- assisted straight leg raise
- bird dog push up
- bodyweight glute bridge
- bodyweight hip thrust
- bodyweight hip thruster
- bodyweight jump squat
- bodyweight lunge
- bodyweight pistol squat
- bodyweight side lunge
- bodyweight single leg deadlift
- bodyweight squat
- bodyweight standing calf raise
- bodyweight step up
- bodyweight walking lunge
- bodyweight wall squat
- bulgarian split squat
- clap push up
- close grip push up
- cobra push up
- cocoon
- contralateral bird dog
- counterbalanced skater squat
- cradle walk
- cradle walk to forward lunge
- cross body arm swings
- crunch
- curtsy lunge
- dead bug
- decline push up
- deep squat
- deep squat prying
- depth jump
- diamond push up
- donkey calf raise
- dynamic pigeon
- eccentric only push up
- elbow to knee crunch
- elbow to knee sit up
- figure 4 glute stretch
- fingertip pushups
- fire hydrant circles
- floor calf raise
- floor reach
- floor tricep dips
- flutter kick
- forearm push up
- frog crunch
- frog sit up
- frog squat
- glute kick back
- half squat
- hands overhead ab crunch
- heel touch lateral lunge
- hip extensions
- hollow body hold
- horizontal leg raise
- hover
- inchworm
- ipsilateral bird dog
- jump lunge
- jump sprinter lunge
- jump squat
- knee break ankle mobilization
- knee pushups
- knee to chest single leg glute bridge
- knee tuck
- knee tuck to heel raise
- kneeling cobra push up
- kneeling decline push up
- kneeling diamond push
- kneeling posterior hip capsule mobilization
- knuckle push up
- lateral kneeling adductor mobilization
- leg raise
- lower abdominal hip roll
- lying alternate floor leg raise
- lying alternate knee raise
- lying floor knee raise
- lying floor leg raise
- lying heel touches
- lying leg raise with hip thrust
- lying psoas march
- marching glute bridge
- narrow squat
- nordic hamstring curl bodyweight
- oblique crunch
- one leg 45 degree calf raise
- one leg bodyweight squat
- one leg donkey calf raise
- one leg floor calf raise
- one leg standing calf raise
- paused push up
- pile squat
- plank
- plank to hip raise
- plyometric clapping push up
- plyometric push up
- prisoner jump squat
- prone quad stretch
- push up
- push up jacks
- push up plus
- quadruped extension rotation
- quadruped push up plus
- reach and catch
- rear bodyweight lunge
- reverse crunch
- reverse crunch to dead bug
- reverse lunge elbow to instep with rotation
- reverse push up
- rock back extension rotation
- rocking frog stretch
- rocking gastroc emphasis ankle mobilization
- rocking soleus emphasis ankle mobilization
- rocking standing calf raise
- rollover into v sits
- rotating mountain climber
- russian twist
- seated good morning
- seated good mornings
- seated leg tucks
- shoulder tap push up
- shoulder taps
- side bend
- side crunch
- side crunch with leg lift
- side hover
- side lying clam
- side plank
- side plank hip adduction
- side plank with hip dip
- single leg glute bridge
- single leg good morning
- single leg hip thrust
- single leg hop
- single leg squat
- sissy squat
- sit up
- speed squats
- sphinx push up
- spider crawls
- spiderman burpee
- spiderman push up
- split squat
- split squat jump
- sprinter lunge
- squat
- standing calf raise
- standing glute kickback
- standing stomach vacuum
- starfish crunch
- straight arm bent knee crunch
- straight leg dead bug
- straight leg kickback
- straight leg raise hold
- straight leg raise to knee tuck
- straight leg raise with hip lift
- sumo squat
- superman
- superman push up
- supine hip internal rotation
- t push up
- toes in 45 degree calf raise
- toes out 45 degree calf raise
- toes out standing calf raise
- tricep dip
- tricep tiger tail
- twisting floor crunch
- wall push up
- wide grip push ups
- wide squat
- wipers
- worlds greatest stretch
- yoga plex
- yoga push up
