Exercise library · equipment
Bodyweight Exercises
325 bodyweight exercises, each with an animated demo and step-by-step form instructions. No equipment needed — train at home, in a park or in a hotel room.
pull-uplats · body weight
push-uppectorals · body weight
burpeecardiovascular system · body weight
chin-uplats · body weight
crunch floorabs · body weight
mountain climbercardiovascular system · body weight
jump squatglutes · body weight
runcardiovascular system · body weight
flagabs · body weight
quadsquads · body weight
sphinxspine · body weight
body-uptriceps · body weight
cocoonsabs · body weight
curl-upabs · body weight
air bikeabs · body weight
butt-upsabs · body weight
dead bugabs · body weight
elevatorupper back · body weight
inchwormabs · body weight
ski stepcardiovascular system · body weight
chest dippectorals · body weight
handstandtriceps · body weight
l-pull-uplats · body weight
muscle uplats · body weight
ring dipstriceps · body weight
swing 360cardiovascular system · body weight
wheel runcardiovascular system · body weight
3/4 sit-upabs · body weight
back leverupper back · body weight
bear crawlcardiovascular system · body weight
bottoms-upabs · body weight
elbow dipstriceps · body weight
frog crunchabs · body weight
front leverabs · body weight
jack burpeecardiovascular system · body weight
korean dipspectorals · body weight
one arm diptriceps · body weight
pelvic tiltabs · body weight
potty squatabs · body weight
push to runcardiovascular system · body weight
reverse diptriceps · body weight
sissy squatquads · body weight
sit-up v. 2abs · body weight
skater hopscardiovascular system · body weight
spine twistabs · body weight
triceps diptriceps · body weight
tuck crunchabs · body weight
clap push uppectorals · body weight
drop push uppectorals · body weight
forward jumpquads · body weight
frog plancheabs · body weight
full malteseabs · body weight
full plancheabs · body weight
gorilla chinabs · body weight
groin crunchabs · body weight
hanging pikeabs · body weight
inverted rowupper back · body weight
janda sit-upabs · body weight
kick out sithamstrings · body weight
lean plancheabs · body weight
monster walkglutes · body weight
plyo push uppectorals · body weight
push-up pluspectorals · body weight
rear pull-uplats · body weight
scapula dipstraps · body weight
shoulder tapabs · body weight
side push-uptriceps · body weight
skin the catupper back · body weight
split squatsquads · body weight
wind sprintsabs · body weight
45° side bendabs · body weight
ankle circlescalves · body weight
backward jumpquads · body weight
balance boardquads · body weight
clock push-uppectorals · body weight
curtsey squatglutes · body weight
elbow-to-kneeabs · body weight
flutter kicksglutes · body weight
inchworm v. 2abs · body weight
one leg squatglutes · body weight
russian twistabs · body weight
spine stretchspine · body weight
stalder presstriceps · body weight
suspended rowupper back · body weight
triceps presstriceps · body weight
walking lungeglutes · body weight
wrist circlesforearms · body weight
archer pull uplats · body weight
archer push uppectorals · body weight
bench pull-upslats · body weight
biceps pull-upbiceps · body weight
decline crunchabs · body weight
decline sit-upabs · body weight
hyperextensionspine · body weight
l-sit on floorabs · body weight
push-up (wall)pectorals · body weight
quarter sit-upabs · body weight
reverse crunchabs · body weight
twist hip liftglutes · body weight
v-sit on floorabs · body weight
decline push-uppectorals · body weight
diamond push-uptriceps · body weight
glute-ham raisehamstrings · body weight
impossible dipstriceps · body weight
incline push-uppectorals · body weight
jump squat v. 2glutes · body weight
lower back curlspine · body weight
lunge with jumpglutes · body weight
negative crunchabs · body weight
one arm chin-uplats · body weight
quick feet v. 2quads · body weight
run (equipment)cardiovascular system · body weight
runners stretchhamstrings · body weight
scapula push-upserratus anterior · body weight
standing archerupper back · body weight
standing calvescalves · body weight
three bench diptriceps · body weight
triceps stretchtriceps · body weight
back pec stretchlats · body weight
front lever repsupper back · body weight
isometric wiperspectorals · body weight
jack jump (male)cardiovascular system · body weight
jackknife sit-upabs · body weight
lunge with twistabs · body weight
march sit (wall)glutes · body weight
scapular pull-uptraps · body weight
seated leg raiseabs · body weight
short stride runcardiovascular system · body weight
side bridge v. 2abs · body weight
star jump (male)cardiovascular system · body weight
straddle malteseabs · body weight
straddle plancheabs · body weight
superman push-uppectorals · body weight
cross body crunchabs · body weight
donkey calf raisecalves · body weight
hamstring stretchhamstrings · body weight
handstand push-uptriceps · body weight
hanging leg raiseabs · body weight
inverted row v. 2upper back · body weight
kipping muscle uplats · body weight
knee touch crunchabs · body weight
left hook. boxingdelts · body weight
neck side stretchlevator scapulae · body weight
one arm towel rowupper back · body weight
power point plankabs · body weight
side-to-side chinlats · body weight
suspended push-uppectorals · body weight
twisted leg raiseabs · body weight
upward facing dogspine · body weight
wide grip pull-uplats · body weight
wide hand push uppectorals · body weight
bench dip on floortriceps · body weight
close grip chin-uplats · body weight
close-grip push-uptriceps · body weight
glute bridge marchglutes · body weight
half sit-up (male)abs · body weight
hug keens to chestglutes · body weight
iron cross stretchglutes · body weight
mixed grip chin-uplats · body weight
side hip abductionabductors · body weight
single arm push-uppectorals · body weight
triceps dips floortriceps · body weight
upper back stretchupper back · body weight
back and forth stepcardiovascular system · body weight
bench hip extensionglutes · body weight
butterfly yoga poseadductors · body weight
lying elbow to kneeabs · body weight
lying leg-hip raiseabs · body weight
oblique crunch v. 2abs · body weight
push-up (wall) v. 2pectorals · body weight
rear decline bridgeglutes · body weight
astride jumps (male)cardiovascular system · body weight
circles knee stretchcalves · body weight
crab twist toe touchabs · body weight
forward lunge (male)glutes · body weight
full planche push-uppectorals · body weight
gironda sternum chinlats · body weight
kneeling lat stretchlats · body weight
one arm against walllats · body weight
rear deltoid stretchdelts · body weight
reverse grip pull-uplats · body weight
rocking frog stretchglutes · body weight
scissor jumps (male)cardiovascular system · body weight
seated glute stretchglutes · body weight
shoulder tap push-uppectorals · body weight
spider crawl push upglutes · body weight
standing pelvic tiltspine · body weight
two toe touch (male)spine · body weight
hanging leg hip raiseabs · body weight
hip raise (bent knee)abs · body weight
inverted row on benchupper back · body weight
pike-to-cobra push-upglutes · body weight
push-up on lower armstriceps · body weight
push-up to side plankabs · body weight
shoulder grip pull-uplats · body weight
suspended split squatquads · body weight
basic toe touch (male)glutes · body weight
bench dip (knees bent)triceps · body weight
biceps narrow pull-upsbiceps · body weight
front plank with twistabs · body weight
half knee bends (male)cardiovascular system · body weight
high knee against wallcardiovascular system · body weight
leg pull in flat benchabs · body weight
oblique crunches floorabs · body weight
pull up (neutral grip)lats · body weight
rocky pull-up pulldownlats · body weight
semi squat jump (male)cardiovascular system · body weight
side push neck stretchlevator scapulae · body weight
wide grip rear pull-uplats · body weight
world greatest stretchhamstrings · body weight
all fours squad stretchquads · body weight
alternate heel touchersabs · body weight
bodyweight standing rowupper back · body weight
crunch (hands overhead)abs · body weight
incline scapula push upserratus anterior · body weight
incline twisting sit-upabs · body weight
inverted row bent kneesupper back · body weight
isometric chest squeezepectorals · body weight
kneeling push-up (male)pectorals · body weight
pelvic tilt into bridgeglutes · body weight
push-up inside leg kickglutes · body weight
side wrist pull stretchforearms · body weight
squat to overhead reachquads · body weight
triceps dip (bench leg)triceps · body weight
bodyweight squatting rowupper back · body weight
chest tap push-up (male)pectorals · body weight
incline push-up (on box)pectorals · body weight
inverted row with strapsupper back · body weight
leg up hamstring stretchhamstrings · body weight
one leg floor calf raisecalves · body weight
outside leg kick push-upglutes · body weight
overhead triceps stretchtriceps · body weight
potty squat with supportglutes · body weight
push and pull bodyweightpectorals · body weight
raise single arm push-uppectorals · body weight
side lying floor stretchlats · body weight
side plank hip adductionadductors · body weight
standing lateral stretchlats · body weight
standing single leg curlhamstrings · body weight
suspended reverse crunchabs · body weight
walking high knees lungecardiovascular system · body weight
chest dip on straight barpectorals · body weight
hyperextension (on bench)spine · body weight
low glute bridge on floorglutes · body weight
one leg donkey calf raisecalves · body weight
seated lower back stretchlats · body weight
seated piriformis stretchglutes · body weight
seated side crunch (wall)abs · body weight
side bridge hip abductionabductors · body weight
single leg platform slidehamstrings · body weight
sit-up with arms on chestabs · body weight
swimmer kicks v. 2 (male)glutes · body weight
bodyweight drop jump squatglutes · body weight
chair leg extended stretchquads · body weight
hanging oblique knee raiseabs · body weight
hanging straight leg raiseabs · body weight
incline close-grip push-uptriceps · body weight
incline push up depth jumppectorals · body weight
lying (side) quads stretchquads · body weight
lying leg raise flat benchabs · body weight
seated calf stretch (male)calves · body weight
twisted leg raise (female)abs · body weight
muscle-up (on vertical bar)lats · body weight
prisoner half sit-up (male)abs · body weight
reverse hyper on flat benchglutes · body weight
reverse plank with leg liftabs · body weight
side hip (on parallel bars)abs · body weight
suspended abdominal falloutabs · body weight
bent knee lying twist (male)glutes · body weight
dynamic chest stretch (male)pectorals · body weight
elbow lift - reverse push-upupper back · body weight
incline reverse grip push-uppectorals · body weight
standing calves calf stretchcalves · body weight
biceps leg concentration curlbiceps · body weight
bodyweight incline side plankabs · body weight
close-grip push-up (on knees)triceps · body weight
modified hindu push-up (male)pectorals · body weight
side-to-side toe touch (male)abs · body weight
triceps dip (between benches)triceps · body weight
bodyweight standing calf raisecalves · body weight
flexion leg sit up (bent knee)abs · body weight
hanging straight leg hip raiseabs · body weight
modified push up to lower armsforearms · body weight
self assisted inverse leg curlhamstrings · body weight
self assisted inverse leg curlhamstrings · body weight
single leg squat (pistol) maleglutes · body weight
bodyweight standing one arm rowupper back · body weight
chest dip (on dip-pull-up cage)pectorals · body weight
chin-ups (narrow parallel grip)upper back · body weight
seated wide angle pose sequencehamstrings · body weight
side lying hip adduction (male)adductors · body weight
straight leg outer hip abductorabductors · body weight
arms overhead full sit-up (male)abs · body weight
inverse leg curl (bench support)hamstrings · body weight
posterior step to overhead reachabs · body weight
bodyweight side lying biceps curlbiceps · body weight
captains chair straight leg raiseabs · body weight
flexion leg sit up (straight arm)abs · body weight
arm slingers hanging straight legsabs · body weight
bodyweight standing close-grip rowupper back · body weight
kneeling plank tap shoulder (male)abs · body weight
squat to overhead reach with twistquads · body weight
arm slingers hanging bent knee legsabs · body weight
chest and front of shoulder stretchpectorals · body weight
arms apart circular toe touch (male)glutes · body weight
bodyweight standing row (with towel)upper back · body weight
calf stretch with hands against wallcalves · body weight
incline leg hip raise (leg straight)abs · body weight
standing calf raise (on a staircase)calves · body weight
bodyweight kneeling triceps extensiontriceps · body weight
bodyweight squatting row (with towel)upper back · body weight
glute bridge two legs on bench (male)glutes · body weight
vertical leg raise (on parallel bars)abs · body weight
bridge - mountain climber (cross body)abs · body weight
hands clasped circular toe touch (male)glutes · body weight
hanging straight twisting leg hip raiseabs · body weight
single leg bridge with outstretched legglutes · body weight
box jump down with one leg stabilizationcalves · body weight
calf push stretch with hands against wallcalves · body weight
self assisted inverse leg curl (on floor)hamstrings · body weight
wide-grip chest dip on high parallel barspectorals · body weight
bodyweight standing close-grip one arm rowupper back · body weight
inverse leg curl (on pull-up cable machine)hamstrings · body weight
bodyweight standing one arm row (with towel)upper back · body weight
hands reversed clasped circular toe touch (male)glutes · body weightFree on iPhone and Android
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Abs 169Chest 158Biceps 151Glutes 144Shoulders 143Triceps 141Upper back 88Lats 81Calves 59Quads 44Forearms 37Cardio 29Hamstrings 28Lower back 19Traps 15Inner thighs 6Serratus 5Outer hips 5Neck 2