Bodyweight Exercises
Nothing but you and the floor — push-ups, squats, lunges, planks, and holds that travel anywhere you do. 133 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
Beginner
Beginner Bodyweight Exercises →Aerobics
Air Bike
Bear Crawl Hold
Bicycle Crunch
Bicycle Crunch Raised Legs
Bird Dog
ClamshellClimbing
Cobra Pose
Crab Walk
Cross Body Crunch
Crunch
Dead Bug
Floor Triceps Dip
Donkey Calf Raise
Downward Dog
Elbow to Knee
Fire Hydrants
Flutter Kicks
Glute Bridge
Glute Kickback on Floor
Heel Taps
High Knee Skips
High Knees
High PlankHiking
Inchworm
Jumping Jack
Knee Raise
Lateral Leg RaisesLeg Raise
Lying Knee Raise
Lying Leg Raise
Mountain Climber
Oblique CrunchPilates
PlankPrisoner Shoulder Rotation
Prone Thoracic Rotation
Prone Y Raise
Knee Push Up
Reverse Crunch
Reverse Plank
Running
Russian Twist
Scissor Kicks
Shoulder Taps
Side Bend
Side Plank
Single Leg Calf Raise
Single Leg Glute BridgeSingle Leg Standing Calf Raise
Sit Up
Bodyweight Squat
Squat Hold
Bodyweight Calf Raise
Standing Leg CurlsStretching
Sumo Squat
Superman
Superman Hold
Tibialis Raise
Toe Touch
Walking
Wall SitWarm UpYoga
Air BikeBear Crawl HoldBicycle CrunchBicycle Crunch Raised LegsBird DogClamshellClimbingCobra PoseCrab WalkCross Body CrunchCrunchDead BugFloor Triceps DipDonkey Calf RaiseDownward DogElbow to KneeFire HydrantsFlutter KicksGlute BridgeGlute Kickback on FloorHeel TapsHigh Knee SkipsHigh KneesHigh PlankHikingInchwormJumping JackKnee RaiseLateral Leg RaisesLeg RaiseLying Knee RaiseLying Leg RaiseMountain ClimberOblique CrunchPilatesPlankPrisoner Shoulder RotationProne Thoracic RotationProne Y RaiseKnee Push UpReverse CrunchReverse PlankRunningRussian TwistScissor KicksShoulder TapsSide BendSide PlankSingle Leg Calf RaiseSingle Leg Glute BridgeSingle Leg Standing Calf RaiseSit UpBodyweight SquatSquat HoldBodyweight Calf RaiseStanding Leg CurlsStretchingSumo SquatSupermanSuperman HoldTibialis RaiseToe TouchWalkingWall SitWarm UpYogaIntermediate
Intermediate Bodyweight Exercises →
Bear Crawl
Boxing
Broad Jump
Burpee
Cossack Squat
Frog Jump
Frog StandHIIT
Hollow Hold
Hollow Rock
Jackknife Sit Up
Jump Squat
Jumping Lunge
Lateral Lunge
Lateral Squat
Bodyweight Lunge
One Arm Plank
Assisted Pistol Squat
Planche Lean
Plank to Push Up
Push Up
Archer Push Up
Close Grip Push Up
Diamond Push Up
Dive Bomber Push Up
Explosive Push Up
Hindu Push Up
Pike Push Up
Wide Push Up
Reverse LungeReverse Nordic Curl
Reverse Plank Leg Raise
Star Side Plank
Single Leg Plank
Sissy Squat
Skater SquatSpiderman
Split Squat
Sprints
SwimmingTuck L SitTuck Sit Hold
V Up
Walking Lunge
Wall Handstand Hold
Windshield WipersAdvanced
Advanced Bodyweight Exercises →
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