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Bodyweight Strength Exercises

129 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BarbellDumbbellKettlebellCableMachineBodyweightResistance BandsPull-up BarParallel BarsRingsBenchSuspensionMedicine BallExercise BallFoam RollEZ Curl BarTrap BarJump RopeRopeOther
Category
StrengthPowerliftingOlympic WeightliftingStrongmanCardioPlyometricsStretchingMobilitySkill
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Chest(20)

Chest FlyChest Squeeze - IsometricPlanche Push-Up (Pseudo)Push-UpPush-Up (Alternating Close/Wide Hands)Push-Up (Clock)Push-Up (Decline)Push-Up (Diamond)Push-Up (Feet-Elevated)Push-Up (Incline, Medium)Push-Up (Incline, Reverse-Grip)Push-Up (Incline, Wide-Grip)Push-Up (Incline)Push-Up (One-Arm)Push-Up (Single-Arm)Push-Up (Wall)Push-Up (Wide)Push-Up (Wrist Elevated)Push-Up To Side PlankPush-Up Wiper - Isometric

Lats(2)

Pull-Up (V-Bar)Pull-Up (Wide-Grip Behind The Neck)

Middle Back(1)

Row (Vertical)

Lower Back(3)

Bench HyperextensionSupermanSuperman Hold

Shoulders(5)

Backbend (Shoulder Bridge)Bear CrawlBear Crawl (Reverse)Pike Push-Up (Single-Leg)Push-Up (Pike Headstand)

Traps(2)

Scapular ShrugShoulder Shrug

Triceps(8)

Dip - BenchDip (Triceps) Plank to Push-UpPush-Up (Close-Grip) - DumbbellPush-Up (Close)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Extension (Standing) - Resistance Band

Abs(44)

Bicycle CrunchBodyline Stability DrillChin-Up (Crunch)CrunchCrunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead BugDecline CrunchElbow-to-Knee CrunchFlutter Kick - Body OnlyHeel Touch (Alternating)Hip Raise (Bent-Knee)Hollow Body HoldJackknife Sit-UpJanda Sit-UpKnee 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 OnlyLeg TuckLeg Tuck - Body OnlyOblique Crunch (Decline)Open Tuck L-Sit HoldPelvic TiltPike-UpPlankPlank (Shoulder Taps)Reverse Crunch (Decline)Reverse Crunch with Hip LiftScissor KickSit-UpSit-Up (Butterfly)Sit-Up (Three-Quarter)Spider CrawlStomach VacuumToe Touch CrunchTuck CrunchTuck L-Sit

Obliques(7)

Oblique CrunchSide BendSide Bridge (Hip Lift)Side CrunchSide JackknifeSide PlankTorso Twist

Quads(15)

BurpeeFrog StandJump Squat - Body OnlyLeg Lift (Front Scale)Lunge (Walking)Pistol SquatPistol Squat (Jumping)Shrimp Squat (Advanced)Shrimp Squat (Beginner)Shrimp Squat (Intermediate)Split SquatSplit Squat (Bulgarian)SquatSquat (Full-Depth)Squat (Partial)

Hamstrings(6)

Deadlift (Romanian)Deadlift (Single-Leg Romanian)Glute Ham Raise - Body OnlyGlute Ham Raise (Natural)Leg Curl (Prone)Nordic Hamstring Curl

Glutes(11)

Glute BridgeGlute Bridge (Incline)Glute Bridge (Single-Leg)Glute KickbackLeg Lift (Glute Extension)Leg Raise (Quadruped)Lunge (Curtsy)Reverse PlankShoulder BridgeStep-Up (Knee Raise)Tabletop Bridge

Calves(1)

Calf Raise

Abductors(1)

Leg Raise (Side)

Neck(3)

Head BridgeNeck Exercise (Front/Back) - IsometricNeck Exercise (Side) - Isometric