Bodyweight Exercises

241 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Muscle groups

Chest Back Shoulders Triceps Abdominals Legs Glutes Calves Lats Middle back Lower back Quadriceps Hamstrings Adductors Abductors Neck

Vastus lateralisVastus medialisRectus femoris

Push-Ups - Close Triceps Position

Bodyweight

Triceps lateral headTriceps medial head

Timed Mountain Climbers

Bodyweight

Lower absRectus femoris

Single Leg Glute Bridge

Bodyweight Walking Lunge

Bodyweight

Gluteus maximusVastus lateralis

Chin-Up

Bodyweight

Lower latsUpper latsBiceps short head

Dips - Triceps Version

Bodyweight

Triceps lateral headTriceps medial head

Freehand Jump Squat

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Lower absRectus femoris

Push-Ups With Feet Elevated

Vastus lateralisGluteus maximus

Calf Stretch Hands Against Wall

Bodyweight

Medial gastrocnemiusLateral gastrocnemius

World's Greatest Stretch

Air Bike (Bicycle Crunch)

Bodyweight

Obliques

Alternate Leg Diagonal Bound

Bodyweight

Vastus lateralisVastus medialis

Bench Dips

Bodyweight

Triceps lateral headTriceps medial head

Bench Jump

Bodyweight

Vastus lateralisVastus medialis

Close-Grip Push-Up off of a Dumbbell

Bodyweight

Triceps lateral headTriceps medial head

Decline Oblique Crunch

Decline Reverse Crunch

Vastus lateralisVastus medialisBiceps femoris

Vastus lateralisVastus medialisMedial gastrocnemius

Flat Bench Leg Pull-In

Vastus lateralisVastus medialisGluteus maximus

Gironda Sternum Chins

Groin and Back Stretch

Hyperextensions With No Hyperextension Bench

Incline Push-Up Close-Grip

Bodyweight

Triceps lateral headTriceps medial head

Incline Push-Up Medium

Bodyweight

Lower chest

Incline Push-Up Reverse Grip

Iron Crosses (stretch)

Bodyweight

Rectus femoris

Isometric Chest Squeezes

Medial gastrocnemiusLateral gastrocnemius

Knee Tuck Jump

Bodyweight

Vastus lateralisGluteus maximusMedial gastrocnemius

Linear 3-Part Start Technique

Bodyweight

Biceps femoris

Linear Acceleration Wall Drill

Natural Glute Ham Raise

Pelvic Tilt Into Bridge

Push Up to Side Plank

Pushups (Close and Wide Hand Positions)

Vastus lateralisVastus medialisGluteus maximus

Rocky Pull-Ups/Pulldowns

Vastus lateralisVastus medialisGluteus maximus

Seated Flat Bench Leg Pull-In

Side Standing Long Jump

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Vastus lateralisVastus medialisBiceps femoris

Vastus medialisVastus lateralisGluteus maximus

Vastus lateralisVastus medialisGluteus maximus

Vastus lateralisVastus medialisGluteus maximus

Step-up with Knee Raise

Wide-Grip Rear Pull-Up

All Fours Quad Stretch

Bodyweight

Rectus femoris

Alternate Heel Touchers

Medial gastrocnemiusLateral gastrocnemius

Triceps lateral headTriceps medial head

Body-Up

Bodyweight

Triceps lateral headTriceps medial head

Calf Stretch Elbows Against Wall

Bodyweight

Medial gastrocnemiusLateral gastrocnemius

Carioca Quick Step

Bodyweight

Adductors

Chair Lower Back Stretch

Bodyweight

Upper lats

Chin To Chest Stretch

Bodyweight

Neck

Crossover Reverse Lunge

Bodyweight

Lower back

Crunch - Hands Overhead

Bodyweight

Upper abs

Crunch - Legs On Exercise Ball

Dynamic Chest Stretch

Flat Bench Lying Leg Raise

Bodyweight

Lower abs

Floor Glute-Ham Raise

Isometric Neck Exercise - Front And Back

Bodyweight

Neck

Isometric Neck Exercise - Sides

Kneeling Forearm Stretch

Leg-Up Hamstring Stretch

Lying Prone Quadriceps

Oblique Crunches - On The Floor

Bodyweight

Obliques

On Your Side Quad Stretch

Prone Manual Hamstring

Medial gastrocnemiusLateral gastrocnemius

Seated Floor Hamstring Stretch

Seated Overhead Stretch

Side Lying Groin Stretch

Side-Lying Floor Stretch

Standing Gastrocnemius Calf Stretch

Bodyweight

Medial gastrocnemiusLateral gastrocnemius

Standing Lateral Stretch

Standing Soleus And Achilles Stretch

Standing Towel Triceps Extension

Trail Running/Walking

Bodyweight

Vastus lateralisVastus medialisRectus femoris

Forearm flexorsForearm extensors

Bench Reverse Hyperextension

Feet-Elevated Inverted Row

Hyperextension on Flat Bench

Push-Up with Shoulder Taps

Rectus femorisVastus medialis

Triceps Dip Between Benches

Bodyweight Kneeling Triceps Extension

Feet-Elevated Glute Bridge

Reverse Plank with Leg Lift

Side Bridge Hip Abduction

Bodyweight

Abductors

Single-Leg Calf Raise

Bodyweight

Medial gastrocnemiusLateral gastrocnemius

Sphinx Pose

Bodyweight

Lower back

Standing Calf Raise on Step

Bodyweight

Medial gastrocnemiusLateral gastrocnemius

Programs with these exercises

No-Equipment Full Body Home Workout

Three bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.

Beginner · 3 times a week · Home Daily Stretching and Mobility Routine

15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.

Beginner · 7 times a week · Home Beginner Home Ab Workout

15 minutes on a mat: crunches, reverse crunches, planks and dead bugs — the whole core and obliques with no equipment.

Beginner · 3 times a week · Home Advanced Home Abs Circuit

A tough no-equipment ab circuit: jackknife sit-ups, mountain climbers, scissor kicks, oblique crunches and shoulder-tap planks, 3–4 rounds.

Intermediate · 3 times a week · Home