Bodyweight Exercises

364 exercises

Chest(29)

Lats(9)

Arm Swing Stretch (Dynamic)Child's Pose Lat Stretch Inverted Row Hold Lat Stretch Lat Stretch (Side-Lying)Lat Wall Stretch Lateral Trunk Stretch (Seated)Pull-Up (V-Bar)Pull-Up (Wide-Grip Behind The Neck)

Middle Back(5)

Open Book Stretch Row (Vertical)Spinal Twist Upper Back Stretch Upper Back Stretch (Hands Clasped)

Upper Back(7)

Eagle Arms Stretch Foam Roll Upper Back Prone Y-T-W - Body Only Reverse Snow Angel Thoracic Rotation Thread the Needle Wall Shoulder Blade Squeeze Hold

Lower Back(12)

Back Extension Backbend Stretch (Standing)Bench Hyperextension Cat-Cow Child's Pose Child's Pose to Cobra Knee-to-Chest Stretch Pelvic Tilt (Standing)Seated Spinal Twist Stretch Superman Superman Hold Supine Knee Hug

Shoulders(37)

Traps(4)

Scapular Shrug Shoulder Shrug Shoulder Shrug (Circular)Upper Trapezius Stretch

Biceps(4)

Bicep Stretch Bicep Stretch (Seated) - Partner Assisted Bicep Wall Stretch - Body Only Bodyweight Bicep Curl - Body Only

Triceps(11)

Dip - Bench Dip (Triceps)Plank to Push-Up Push-Up (Close-Grip) - Dumbbell Push-Up (Close)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Extension (Standing) - Resistance Band Triceps Stretch - Overhead Triceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(8)

Finger Flexion and Extension Forearm Stretch (Kneeling)Wall Forearm Press Hold Wrist Circle Wrist Extensor Stretch Wrist Flexibility Stretch Wrist Flexor Stretch Wrist Forward and Back Bends

Abs(52)

Bicycle Crunch Bodyline Stability Drill Bodyweight Skill Sequence Chin-Up (Crunch)Cobra Stretch Crane Pose (Bakasana)Crunch Crunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead Bug Decline Crunch Elbow-to-Knee Crunch Flutter Kick Heel Touch (Alternating)Hip Raise (Bent-Knee)Hollow Body Hold Jackknife Sit-Up Janda Sit-Up Knee Raise (Alternating, Hanging)Knee Tuck (Seated)L-Sit (Single-Leg Foot-Supported)L-Sit (Single-Leg)L-Sit Hold (Foot-Supported)Leg Pull-In (Flat Bench)Leg Raise Leg Raise (Lying)Leg Tuck Manna Hold Mountain Climber Oblique Crunch (Decline)Open Tuck L-Sit Hold Pelvic Tilt Pike-Up Plank Plank (Shoulder Tap)Plank (Single-Arm, Single-Leg)Plank (Single-Arm)Reverse Crunch (Decline)Reverse Crunch with Hip Lift Scissor Kick Sit-Up Sit-Up (Butterfly)Sit-Up (Three-Quarter)Spider Crawl Stomach Vacuum Toe Touch Crunch Tucked L-Sit V-Up Wall Plank Hold

Obliques(10)

Oblique Crunch Russian Twist Side Bend Side Bend Stretch (Seated)Side Bridge (Hip Lift)Side Crunch Side Jackknife Side Plank Standing Side Bend Stretch Torso Twist

Core(8)

Bird Dog Box Breathing Mountain Pose Savasana with Deep Breathing Sphinx Pose Supine Body Scan Hold Supine Diaphragmatic Breathing Supine Spinal Twist

Quads(59)

Bodyweight Squat Brisk Walk Burpee Butt Kick Jump Butt Kick Jump (Single-Leg)Camel Pose (Ustrasana)Cossack Squat Couch Stretch Deep Squat Hold Diagonal Bound Fast Skipping Frog Stand High Knees Hop (Frog)Jogging Jump (Box)Jump (Knee Tuck)Jump (Rocket)Jump Squat Jumping Jacks Lateral Shuffle Leg Lift (Front Scale)Locust Pose (Half)Lunge Lunge (Walking)Pistol Squat Pistol Squat (Jumping)Quad Stretch Quad Stretch (Side-Lying)Quadriceps Stretch (Prone)Reverse Lunge Running Scissor Jump Lunge Scorpion Stretch - Prone Shrimp Squat (Advanced)Shrimp Squat (Beginner)Shrimp Squat (Intermediate)Single Leg Extension Hold Single-Leg Balance Single-Leg Hop and Hold Sissy Squat Split Jump Split Squat Split Squat (Bulgarian)Squat (Dynamic Mobility)Squat (Full-Depth)Squat (Partial)Squat (Sky Reach)Squat Jump Squat Pulse Standing Broad Jump Standing Broad Jump (Lateral)Star Jump Sumo Squat - BODY_ONLY Trail Running / Walking Walking Wall Sit Warrior I Warrior II

Hamstrings(29)

Glutes(22)

Calves(13)

Ankle Circle Ankle Pails and Rails Calf Raise Calf Stretch Calf Stretch (Seated)Calf Stretch (Toes Elevated)Heel to Toe Walk Knee Circle Single-Leg Calf Raise - Body Only Soleus & Achilles Stretch Toe Flexion and Extension Wall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(10)

Adductor Stretch (Partner-Assisted)Adductor Stretch (Side-Lying)Bound (Lateral)Butterfly Stretch Carioca Frog Stretch Groin and Back Stretch Groiner Happy Baby Pose Lateral Lunge Hold

Abductors(9)

Clamshell Hip Circle Hip Circle (Prone)IT Band Stretch - Body Only Lateral Hip Stretch Leg Raise (Side)Lying Cross Stretch Lying Crossover Stretch Windmill Stretch

Hip Flexors(15)

Alternating Knee Strike Hip Controlled Articular Rotation Hip Flexor March Hip Flexor Stretch Knee Hug March Kneeling Hip Flexor Stretch Leg Swing Leg Swing (Front & Side)Lizard Pose Low Lunge with Reach Lunge Stretch (Kneeling)March in Place Seated Leg Lift Seated Pike Compression Teep Front Kick

Neck(7)

Chin-to-Chest Stretch Head Bridge Neck Exercise (Front/Back) - Isometric Neck Exercise (Side) - Isometric Neck Movement (Three-Plane)Neck Roll Neck Stretch (Lateral)

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