Bodyweight exercises
No equipment, no problem. These use only your body and the floor: squats, push-ups, lunges, planks and more. Slower tempos, pauses and one-sided versions keep them hard as you get stronger.
210 exercises
90/90 Hip Switch
Glutes, Hip Abductors, Hip Adductors
Bodyweight
Alternating Overhead Reach
Lats
Bodyweight
Ankle Circle
Calves
Bodyweight
Ankle Dorsiflexion Rock
Calves
Bodyweight
Archer Push-Up
Chest
Bodyweight
Arm Circle
Front Delts, Side Delts, Rear Delts
Bodyweight
Arm Swing Cross
Chest, Rear Delts
Bodyweight
Assisted Pistol Squat
Quads, Glutes
Bodyweight
Bear Crawl
Deep Core, Abs
Bodyweight
Bear Hold
Deep Core, Abs
Bodyweight
Bent-Knee Calf Raise
Calves
Bodyweight
Bent-Knee Calf Stretch
Calves
Bodyweight
Biceps Wall Stretch
Biceps
Bodyweight
Bicycle Crunch
Obliques, Abs
Bodyweight
Bird Dog
Deep Core
Bodyweight
Bodyweight Bulgarian Split Squat
Quads, Glutes
Bodyweight
Bodyweight Calf Raise
Calves
Bodyweight
Bodyweight Good Morning
Hamstrings, Glutes
Bodyweight
Bodyweight Lateral Lunge
Quads, Glutes, Hip Adductors
Bodyweight
Bodyweight Reverse Lunge
Quads, Glutes
Bodyweight
Bodyweight Split Squat
Quads, Glutes
Bodyweight
Bodyweight Squat
Quads, Glutes
Bodyweight
Bodyweight Walking Lunge
Quads, Glutes
Bodyweight
Broad Jump
Glutes, Quads
Bodyweight
Burpee
Quads, Chest
Bodyweight
Butt Kicks
Hamstrings, Calves
Bodyweight
Butterfly Stretch
Hip Adductors
Bodyweight
Camel Stretch
Abs, Hip Flexors
Bodyweight
Cat-Cow
Upper Back, Lower Back
Bodyweight
Chair Squat
Quads, Glutes
Bodyweight
Child's Pose
Lats, Lower Back
Bodyweight
Chin-Tuck Neck Stretch
Traps
Bodyweight
Clasped-Hands Chest Stretch
Chest, Front Delts
Bodyweight
Close-Grip Push-Up
Triceps, Chest
Bodyweight
Cobra Stretch
Abs
Bodyweight
Cossack Squat
Quads, Glutes, Hip Adductors
Bodyweight
Couch Stretch
Hip Flexors, Quads
Bodyweight
Crab Walk
Glutes, Triceps
Bodyweight
Cross-Body Mountain Climber
Obliques, Abs
Bodyweight
Cross-Body Shoulder Stretch
Rear Delts
Bodyweight
Crunch
Abs
Bodyweight
Curtsy Lunge
Glutes, Quads
Bodyweight
Dead Bug
Deep Core, Abs
Bodyweight
Decline Push-Up
Upper Chest, Chest
Bodyweight
Deep Squat Hold
Hip Adductors, Calves, Glutes
Bodyweight
Diamond Push-Up
Triceps
Bodyweight
Donkey Kick
Glutes
Bodyweight
Doorway Chest Stretch
Chest
Bodyweight
Double Knee-to-Chest
Lower Back
Bodyweight
Downward Dog
Hamstrings, Calves, Lats
Bodyweight
Dynamic Hamstring Sweep
Hamstrings
Bodyweight
Eagle Arm Stretch
Upper Back, Rear Delts
Bodyweight
Elevated Single-Leg Glute Bridge
Glutes, Hamstrings
Bodyweight
Fast Feet
Calves, Quads
Bodyweight
Feet-Elevated Pike Push-Up
Front Delts, Triceps
Bodyweight
Figure-Four Stretch
Glutes
Bodyweight
Fire Hydrant
Hip Abductors, Glutes
Bodyweight
Flutter Kick
Abs, Hip Flexors
Bodyweight
Frog Pump
Glutes
Bodyweight
Frog Stretch
Hip Adductors
Bodyweight
Glute Bridge
Glutes
Bodyweight
Glute Bridge March
Glutes
Bodyweight
Glute Bridge Walkout
Hamstrings, Glutes
Bodyweight
Hand-Release Push-Up
Chest
Bodyweight
Handstand Push-Up Negative
Front Delts, Triceps
Bodyweight
Handstand Shoulder Tap
Front Delts, Traps
Bodyweight
Happy Baby
Hip Adductors, Glutes
Bodyweight
High Knees
Hip Flexors, Calves, Quads
Bodyweight
Hill Sprint
Quads, Glutes, Calves, Hamstrings
Bodyweight
Hip Flexor Rock
Hip Flexors
Bodyweight
Hollow Body Rock
Abs, Deep Core
Bodyweight
Hollow Hold
Abs, Deep Core
Bodyweight
Inchworm
Abs, Hamstrings
Bodyweight
Incline Push-Up
Chest
Bodyweight
Jump Squat
Quads, Glutes
Bodyweight
Jumping Jack
Calves, Side Delts
Bodyweight
Knee Push-Up
Chest
Bodyweight
Kneeling Hip Flexor Stretch
Hip Flexors
Bodyweight
Kneeling Side Plank
Obliques, Deep Core
Bodyweight
Lateral Line Hop
Calves
Bodyweight
Lateral Lunge Rock
Hip Adductors
Bodyweight
Lateral Shuffle
Quads, Hip Abductors, Glutes
Bodyweight
Leg Swing
Hip Flexors, Hamstrings, Hip Abductors
Bodyweight
Levator Scapulae Stretch
Traps
Bodyweight
Long-Lever Plank
Abs, Deep Core
Bodyweight
Lying Chest Opener
Chest
Bodyweight
Lying Knee to Chest
Glutes
Bodyweight
Lying Leg Raise
Abs, Hip Flexors
Bodyweight
Lying Windshield Wiper
Obliques, Abs
Bodyweight
March in Place
Hip Flexors
Bodyweight
Mountain Climber
Abs, Hip Flexors
Bodyweight
Neck Half Circle
Traps
Bodyweight
Negative Dragon Flag
Abs, Deep Core
Bodyweight
Negative Nordic Curl
Hamstrings
Bodyweight
Negative Pistol Squat
Quads, Glutes
Bodyweight
Nordic Curl
Hamstrings
Bodyweight
Open Book
Upper Back, Obliques
Bodyweight
Outdoor Run
Quads, Calves, Glutes, Hamstrings
Bodyweight
Outdoor Walk
Quads, Calves, Glutes
Bodyweight
Overhead Triceps Stretch
Triceps
Bodyweight