Bodyweight Exercises

262 exercises

Chest(22)

Lats(7)

Arm Swing Stretch (Dynamic) Child's Pose 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(4)

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

Lower Back(10)

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

Shoulders(22)

Traps(3)

Scapular Shrug Shoulder Shrug Shoulder Shrug (Circular)

Biceps(2)

Bicep Stretch (Seated) - Partner Assisted Biceps Stretch - 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(5)

Finger Flexion and Extension Forearm Stretch (Kneeling)Wrist Circle Wrist Flexibility Stretch Wrist Forward and Back Bends

Abs(50)

Bicycle Crunch Bodyline Stability Drill Bodyweight Skill Sequence Chin-Up (Crunch)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 - Body Only 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 (Lying) - Body Only Leg Tuck Leg Tuck - Body Only Manna Hold Mountain Climber Oblique Crunch (Decline)Open Tuck L-Sit Hold Pelvic Tilt Pike-Up Plank Plank (One-Arm, Single-Leg)Plank (One-Arm)Plank (Shoulder Taps)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 Tuck Crunch Tuck L-Sit

Obliques(9)

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

Quads(44)

Hamstrings(23)

Glutes(17)

Figure Four Stretch (Supine)Glute Bridge Glute Bridge (Incline)Glute Bridge (Single-Leg)Glute Kickback Glute Stretch (Partner-Assisted PNF)Glute Stretch (Supine)Knee-Across-Body Stretch Knee-To-Chest Stretch (Single)Leg Lift (Glute Extension)Leg Raise (Quadruped)Lunge (Curtsy)Pelvic Tilt Bridge Reverse Plank Shoulder Bridge Step-Up (Knee Raise)Tabletop Bridge

Calves(9)

Ankle Circles Calf Raise Calf Stretch (Seated)Calf Stretch (Toes Elevated)Knee Circle Soleus & Achilles Stretch Toe Flexion and Extension Wall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(7)

Adductor Stretch (Partner-Assisted)Adductor Stretch (Side-Lying)Bound (Lateral)Butterfly Stretch Carioca Groin and Back Stretch Groiner

Abductors(6)

Hip Circle Hip Circle (Prone)Leg Raise (Side)Lying Cross Stretch Lying Crossover Stretch Windmill Stretch

Hip Flexors(5)

Hip Flexor Stretch Hip Flexor Stretch (Kneeling)Kneeling Hip Flexor Stretch Leg Swing (Front & Side)Lunge Stretch (Kneeling)

Neck(6)

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