1,316 exercises

The Best 1316 Bodyweight Exercises with Videos & Tips

Explore bodyweight exercises that require zero equipment — ideal for home workouts, travel training, and building foundational strength. Each movement includes HD video demonstrations and form cues to help you train effectively using only your body's resistance.

1,316 exercises found

Diamond Push-up (on knees)

Triceps

Body Weight

Jumping Jack

Glutes Hamstrings Calves Quads Shoulders Chest Lats

Body Weight

Mountain Climber

Glutes Hamstrings Quads Abs Shoulders Chest Lats

Glutes Hamstrings Calves Quads Abs Biceps Shoulders Chest

Bench Dip (knees bent)

Triceps

Body Weight

Alternate Heel Touchers

Seated Row with Towel

Shoulders Lats Traps

Body Weight

Kneeling Shoulder Tap

Close-grip Push-up (on knees)

Triceps

Body Weight

Inverted Row between Chairs

Bent-over Row with Towel

Shoulders Lats Traps

Body Weight

Standing Biceps Curl (with leg)

Quads Hamstrings Calves Glutes

Biceps Leg Concentration Curl

Biceps

Body Weight

Standing March with Shoulders Extension

Quads Hamstrings Calves Glutes Chest

Body Weight

Bulgarian Split Squat

Glutes Quads

Body Weight

Arm Circle Stepback

Quads Hamstrings Glutes Shoulders Chest

Body Weight

Alternate Lying Floor Leg Raise

Abs Quads

Body Weight

Jack Step

Quads Hamstrings Calves Glutes Shoulders Chest

Arm Raise Step in Place

Quads Hamstrings Calves Glutes Shoulders Triceps

Quads Hamstrings Calves Glutes

Body Weight

Lying Double Legs Biceps Curl with Towel

Biceps

Body Weight

Chin to chest Stretch

Abs

Body Weight

Floor Hyperextension with Towel

Lats

Body Weight

Bodyweight Woodchoppers

Quads Hamstrings Calves Glutes Shoulders Abs Chest Triceps

Alternate Oblique Crunch

Lats Glutes Hamstrings Abs Triceps

Glutes Hamstrings Calves Quads Abs

Dynamic Chest Stretch

Quads Hamstrings Calves Glutes Abs

Body Weight

Inverted Chin Curl with Bent Knee between Chairs

Biceps

Body Weight

High Knee Tap

Quads Hamstrings Calves Glutes Abs

Bodyweight Svend Press

Chest Triceps

Body Weight

Dip on Floor with Chair

Chest Triceps

Body Weight

Child Pose

Quads Hamstrings Lats Glutes

Body Weight

Two Legs Reverse Biceps Curl with Towel (V2)

Abs Lats Glutes Hamstrings

Glutes Hamstrings Calves Quads Abs

Glutes Hamstrings Calves Quads

Body Weight

High Knee Skips

Hamstrings Calves Quads Glutes Abs Chest Lats

Body Weight

Skater Hops

Quads Hamstrings Calves Glutes Abs

Body Weight

Bodyweight Squat to Front Leg

Quads Hamstrings Calves Glutes Abs

Body Weight

Standing Abs Rotation Stretch

Abs

Body Weight

Lying Crossover Stretch

Abs Glutes

Body Weight

Front Plank with Arm and Leg Lift

Glutes Abs Lats Shoulders

Calf Stretch With Hands Against Wall

Standing One Arm Chest Stretch

Chest

Body Weight

Bodyweight Skipping

Quads Hamstrings Calves Glutes

Body Weight

Overhead Triceps Stretch

Bridge Pose Setu Bandhasana

Glutes Hamstrings Lats Quads Abs Shoulders Chest Triceps

Body Weight

Walking

Quads Calves Hamstrings

Lying Leg Raise Flat Bench

Quads Abs

Body Weight

Standing Quadriceps Stretch

Quads

Body Weight

Standing reach-up back rotation stretch

Lats Shoulders

Body Weight

Quick Feet Run

Quads Hamstrings Calves Glutes

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Mountain Climbers Shoulder Tap

Quads Hamstrings Calves Glutes Abs Chest Shoulders Triceps Biceps

Body Weight

Place Jog

Glutes Hamstrings Calves Quads Shoulders Chest

Quads Hamstrings Glutes Abs

Rear Lunge Front Raise

Quads Hamstrings

Body Weight

Bodyweight Squat to Side Leg

Quads Hamstrings Calves Glutes Abs

Body Weight

Hip Raise (bent knee)

Quads Abs

Body Weight

Mountain Climber Lunge

Glutes Hamstrings Calves Quads Abs

Front Plank with Twist

Abs

Body Weight

Bodyweight Kneeling Triceps Extension

Triceps

Body Weight

Elbow-Up and Down Dynamic Plank

Abs Triceps

Body Weight

Mountain Climber Walk

Quads Hamstrings Calves Glutes Abs

Body Weight

Bent knee Lying Twist

Abs Glutes

Body Weight

Mountain Hops

Quads Hamstrings Calves Glutes Abs

Body Weight

Plank Jack on Elbows

Glutes Abs Shoulders Chest

Body Weight

Dip Leg Raise a padded stool Supported

Quads Triceps Abs

Body Weight

Sitting Punch on a padded stool

Abs Chest

Body Weight

Alternate Sprinter Lunge

Glutes Quads

Body Weight

Standing Air Bike

Quads Hamstrings Calves Glutes Abs

Body Weight

Twisting Knee Thrust

Quads Hamstrings Calves Glutes Abs Chest Biceps Shoulders

Shoulders Abs Triceps Quads

Body Weight

Front Plank with Leg Lift

Glutes Hamstrings Calves Quads

Body Weight

Shoulder Stretch Behind the Back

Shoulders

Body Weight

Alternating Ankle Touch

Quads Hamstrings Calves Glutes Abs

Body Weight

One Leg Floor Calf Raise

Calves

Body Weight

Extension Of Arms In Vertical Stretch

Biceps

Body Weight

Climber a padded stool Supported

Abs Chest

Body Weight

Side Step Boxing Handroll

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Lateral Shuffle Squat Tap

Quads Hamstrings Glutes Abs

Body Weight

Jump Box

Glutes Hamstrings Calves Quads Abs Chest Shoulders Traps

Body Weight

Standing One Leg Curl

Kneeling Hip Flexor Stretch

Glutes

Body Weight

High Knee Sprints

Quads Hamstrings Calves Glutes Shoulders Chest Biceps

Body Weight

Lying Knee To Chest Stretch

Glutes Hamstrings

Body Weight

Crossover Kneeling Hip Flexor Stretch

Glutes Abs Quads

Body Weight

Bent Arm Chest Stretch

Quads Hamstrings Glutes Shoulders Chest Abs

Body Weight

Squat Side Power Kick

Quads Hamstrings Glutes Abs

Seated Knee Flexor And Hip Adductor Stretch

Quads Hamstrings

Body Weight

Front Plank with Arm and Leg Lift (push-up position)

Glutes Hamstrings Quads Calves Abs Lats Shoulders Traps

Body Weight

Lying (side) Quadriceps Stretch

Quads

Body Weight

Lying (prone) Abdominal Stretch

Walking High Knees Lunge

Quads Hamstrings Calves Glutes

Body Weight

Bodyweight Squat to Side to Front Leg

Quads Hamstrings Calves Glutes Abs

Body Weight

Above Head Chest Stretch

Chest Shoulders

Body Weight

Decline Push-up (Kneeling)

Chest Glutes

Body Weight

Twisting Knee-up

Quads Hamstrings Calves Glutes Abs

Standing Hamstring Stretch

Lats Hamstrings

Body Weight

Across Chest Shoulder Stretch

Glutes Hamstrings Calves Quads

Body Weight

Plyo Side Lunge Stretch

Shoulders Calves Glutes Quads Lats Abs Chest

Body Weight

Butt Kick with Row

Quads Hamstrings Calves Glutes Abs Lats

Body Weight

Knee Raise Step Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Side Mountain Climber

Quads Hamstrings Glutes Abs Shoulders Calves Chest

Body Weight

Side-up Squat

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Body Weight

Leg Front Lift Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Bridge - Mountain Climber (Cross Body)

Abs

Body Weight

Side Plank Hip Adduction

Quads Glutes Abs

Body Weight

Boxing Right Uppercut

Biceps Forearms Shoulders Lats Calves Glutes Hamstrings Quads Traps Abs Chest

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Triceps Dip (bench leg)

Triceps

Body Weight

Half Wipers (bent leg)

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Body Weight

Front Plank to Toe Tap

Quads Shoulders Lats Glutes Abs Chest

Body Weight

Bodyweight Full Squat with Overhead Press

Quads Hamstrings Calves Glutes Shoulders

Body Weight

Seated Shoulder Flexor Depresor Retractor Stretch

Shoulders

Body Weight

Alternating Leg Downward Dog

Shoulders Glutes Hamstrings Chest Abs

Crunch (arms straight)

Wrist Ulnar Deviator And Flexor Stretch

Quads Hamstrings Calves Glutes

Body Weight

Push-up in Child Pose

Lats Glutes Chest

Body Weight

Mountain Climber Cross

Quads Hamstrings Glutes Abs Shoulders

Seated One Leg Hamstring Stretch

Hamstrings

Body Weight

Standing Back Rotation Stretch

Lats Abs

Body Weight

Bodyweight Kneeling Push-Up Row

Shoulders Lats Chest Traps

Body Weight

High Knee to Butt Kick

Quads Hamstrings Calves Glutes

Body Weight

Criss Cross Jump

Quads Hamstrings Calves Glutes Chest Shoulders

Body Weight

Ski Runners

Quads Hamstrings Calves Glutes Abs Chest Lats Triceps

Body Weight

Jumping Air Bike

Quads Hamstrings Calves Glutes Abs

Fingers Down Forearm Stretch

Biceps Forearms

Body Weight

Boxing Right Cross

Triceps Shoulders Chest

Body Weight

Seated Forward Bend Yoga Pose

Calves Glutes Hamstrings

Body Weight

Briskly Walking

Quads Hamstrings Calves Glutes Abs

Body Weight

Seated In-Out Leg Raise on Floor

Quads Abs

Body Weight

Incline Close-Grip Push-up

Chest Triceps

Body Weight

Front and Back Neck Stretch

Lats Chest Shoulders Triceps

Body Weight

Mountain Climber Plank

Quads Hamstrings Glutes Chest Shoulders Abs

Body Weight

Side Wrist Pull Stretch

Forearms

Body Weight

Standing Lateral Stretch

Hamstrings Glutes Calves Abs Biceps

Alternating Hamstring Curl with Punche

Quads Hamstrings Calves Glutes Shoulders Chest Triceps

Body Weight

Bodyweight Front Plank to Downward Dog

Hamstrings Glutes Shoulders Abs Chest Lats

Body Weight

Criss Cross Jack

Quads Hamstrings Calves Glutes Chest Shoulders

Body Weight

Bodyweight Standing Fly

Chest

Body Weight

Bear Walk

Quads Hamstrings Calves Glutes Abs Chest Lats Triceps Biceps Shoulders

Body Weight

Squat and Knee

Quads Hamstrings Calves Glutes Abs

Quads Lats Glutes Hamstrings

Body Weight

Seated Shoulder Flexor Depresor Retractor Stretch Bent Knee

Biceps Forearms Shoulders Chest

Body Weight

Standing Hamstrings and Back Stretch

Hamstrings Calves Glutes Lats

Elbow Extension And Supination Pronation Forearm Stretch

Biceps

Body Weight

Shoulder - Flexion

Biceps Shoulders Chest

Quads Hamstrings Calves Glutes Abs

Body Weight

Burpee Long Jump with Push-up

Quads Hamstrings Calves Glutes Abs Shoulders Chest Biceps

Quads Hamstrings Calves Glutes Shoulders

Body Weight

Diagonal Lunge

Quads Hamstrings Calves Glutes Abs

Body Weight

Circles Knee Stretch

Calves Quads Glutes Hamstrings

Body Weight

Push-up to Side Plank

Abs Chest

Body Weight

Seated Straight Leg Calf Stretch

Seated Wide Angle Pose Sequence

Lats

Body Weight

Double Lean Back Quadriceps Stretch

Quads Hamstrings

Body Weight

Shoulder - Transverse Flexion

Biceps Shoulders Chest

Body Weight

Standing Balance Quadriceps Stretch

Quads Hamstrings

Body Weight

Superman Row with Towel

Lats Glutes

Body Weight

Lying Floor Hyperextension

Lats

Body Weight

Jump Skip Rope

Quads Hamstrings Calves Glutes Shoulders

Body Weight

Double Knee Drive

Quads Hamstrings Calves Glutes Abs

Reverse Lunge Quick Arms

Quads Hamstrings Glutes Shoulders Chest

Body Weight

Oblique Crunches Floor

Abs

Body Weight

Seated Twist (straight arm)

Abs

Body Weight

One Leg Deadlift with Knee Lift

Shoulders Lats Glutes Quads

Body Weight

Low Lunge Twist

Quads Hamstrings Calves Glutes Shoulders Chest Abs Triceps

Body Weight

Bodyweight Knee To Hand Tap

Quads Hamstrings Calves Glutes Abs

Body Weight

Burpee Squat

Quads Hamstrings Calves Glutes Abs Chest

Body Weight

Marching on Spot Press

Quads Hamstrings Calves Glutes Shoulders Triceps

Around the World Superman Hold

Lying Floor Row with Bent Knee

Shoulders Traps

Body Weight

Quick Feet (V2)

Quads Hamstrings Calves Glutes

Body Weight

Silent Burpee

Quads Hamstrings Calves Glutes Abs Chest

Body Weight

Standing Jumping Jack Air Bike

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Body Weight

T-Twist Knee Drive

Quads Hamstrings Calves Glutes Abs

Body Weight

Front Leg Lift Under Knee Tap

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Slopes Towards Stretch

Lats

Body Weight

Sitting Crossed Legged Reach Forward Stretch

Quads Hamstrings Calves Glutes Abs

Body Weight

Worlds Greatest Stretch

Lats Glutes Abs Quads

Body Weight

Down to Upward Dog

Shoulders Lats Glutes Chest

Biceps Curl Front Step

Quads Hamstrings Calves Glutes Biceps

Body Weight

Stepjack Inner Biceps Curl

Quads Hamstrings Calves Glutes Biceps

Body Weight

Knee Push-up Chest Pullback

Chest

Body Weight

Bodyweight Slow To Explosive Squats

Glutes

Body Weight

Hip Extension Stretch

Glutes

Body Weight

Lying Hip Straight Leg Raise

Standing Calf Raise (On a staircase)

Calves

Body Weight

Supine Spinal Twist Yoga Pose

Lats Abs

Body Weight

Kneeling Toe-up Hamstring Stretch

Hamstrings Lats Shoulders

Body Weight

Shoulder - Adduction

Lats Chest Shoulders Triceps

Body Weight

Kneeling T Spine Mobility

Lats Shoulders

Body Weight

Squat Thrust

Quads Hamstrings Calves Glutes Abs

Body Weight

Pseudo Planche Push-up

Chest Abs

Body Weight

Jab Crosses

Shoulders Calves Glutes Quads Abs Chest Traps Triceps

Body Weight

Alternating Step Out

Quads Hamstrings Calves Glutes

Body Weight

Standing Overhead Shoulder Stretch (V2)

Quads Hamstrings Calves Glutes

Body Weight

Twist Turn Slam

Quads Hamstrings Calves Glutes Abs Chest Lats Triceps Shoulders

Body Weight

Sitting Punch Knee Tap on a padded stool

Quads Abs Shoulders Chest Triceps Hamstrings Calves Glutes

Crunch (straight leg up)

Abs

Body Weight

Leg Raise Hip Lift with Head-up

Modified Hindu Push-up

Chest Abs

Body Weight

Jump on Fit Box

Quads Hamstrings Calves Glutes Abs Shoulders Chest Traps

Body Weight

Sliding Leg Bird Dog

Glutes Lats Abs Shoulders

Body Weight

Superman W

Shoulders Lats Glutes

Body Weight

Squat Bounce

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Inchworm and Mountain Climbers

Quads Hamstrings Glutes Shoulders Chest Abs Triceps Biceps Forearms

Body Weight

Lateral Tap in Squat Position

Quads Hamstrings Calves Glutes

Body Weight

Inchworm and Plank Leg Lift

Quads Hamstrings Glutes Abs Triceps Lats Shoulders Chest Biceps Forearms Traps

Standing Reverse Shoulder Stretch

Kneeling Leg Half Circle

Quads Lats Glutes

Body Weight

Bicycle Twisting Crunch

Reverse Lunge (leg kick)

Glutes Quads Hamstrings

Body Weight

Seated Lower Back Stretch

Elbow Lift - Reverse Push-Up

Shoulders Lats Traps

Body Weight

Coner Wall Chest Stretch

Kneeling Cobra Push-up

Lats Glutes Chest

Body Weight

Self Assisted Inverted Pullover

Lats Abs

Body Weight

Lying Biceps Curl with Towel

Biceps

Body Weight

Sit-up with Arms on Chest

Quads Abs

Body Weight

Mid Air Lateral Raises with Switching Palms

Back Slaps Wrap Around Stretch

Shoulders Chest Traps

Body Weight

Palm-up Palm-down Rotation

Shoulders Quads Chest Abs Traps

Body Weight

Superman Chest Stretch

Shoulders Lats Chest Traps

Body Weight

Side Plank Rotation

Glutes Shoulders Abs Traps

Body Weight

Mountain Climber Slide with Towel

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Body Weight

Lying Abduction Leg Raise on floor

Quads Glutes Abs

Body Weight

Side Step Swing

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Body Weight

Sitting Fly on a padded stool

Chest

Body Weight

Side Step Shuffles

Quads Hamstrings Calves Glutes

Body Weight

Decline Diamond Push-up

Side Push Neck Stretch

Fixed Bar Back Stretch

Shoulders Lats Traps

Body Weight

Shoulder - Medial Rotation (Internal Rotation)

Shoulders Lats Chest

Body Weight

JackKnife

Quads Abs Hamstrings Calves Glutes Chest Lats

Body Weight

Spine Stretch Forward

Leg Raise Dragon Flag

Abs Chest Calves Shoulders

Back and Shoulders Stretch

Lats Shoulders Triceps

Body Weight

Side Bend Arm Stretch

Shoulders Lats Traps Triceps

Body Weight

Crunch (hands overhead)

Abs

Body Weight

Sitting Bent-Over Back Stretch

Lying Abductor Stretch

Glutes Quads

Body Weight

Standing Upright Shoulders Stretch

Shoulders

Body Weight

Standing Side Bend (bent arm)

Abs

Body Weight

Swimmer Kicks (V2)

Lats Glutes Hamstrings

Body Weight

Step Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Body Weight

Overhead Jack To Jumping Jack

Quads Hamstrings Glutes Shoulders Chest Lats

Body Weight

Lunge Stretch

Glutes Quads Hamstrings

Calves Shoulders Chest

Seated Side Crunch (Wall)

Pelvic Tilt Into Bridge

Sissy Squat Bodyweight

Quads Hamstrings

Body Weight

Forward Flexion Neck Stretch

Traps

Body Weight

Spine (Lumbar) - Flexion

Abs

Body Weight

Standing Arms Circling

Shoulders Chest Abs Traps

Body Weight

Pike Push-up (on Bench) (V2)

Chest

Body Weight

Split Jump to Box

Quads Hamstrings Calves Glutes

Body Weight

Crunchy Frog on Floor

Quads Chest Abs

Body Weight

Cardio Lunge

Quads Hamstrings Calves Glutes Shoulders Chest

Criss Cross Leg Raises

Quads Glutes Abs

Body Weight

Bodyweight Bent-Over Rear Delt Fly

Parsva Balasana Yoga Pose

Shoulders Lats Abs Chest

Body Weight

Bent Knee Back to Side Kick

Lats Glutes

Body Weight

Lying Air Cycles

Quads Hamstrings Glutes

Body Weight

Kneeling Backward Hip Circles

Quads Lats Glutes

Body Weight

Step Squat Jack

Quads Hamstrings Glutes Shoulders

Body Weight

Back Kick Overhead Press

Quads Hamstrings Calves Glutes Shoulders Chest Abs Triceps

One Leg Squat (pistol)

Glutes Quads

Body Weight

Calf Push Stretch With Hands Against Wall

Calves

Body Weight

Runners Stretch

Calves Glutes Hamstrings

Body Weight

Kneeling Back Rotation Stretch

Lats Abs

Body Weight

Rotating Neck Stretch

Traps

Body Weight

Astride Jumps

Quads Hamstrings Calves Glutes Shoulders

Body Weight

Decline Kneeling Push-Up on Box

Chest

Body Weight

Double Jump Squat

Quads Hamstrings Calves Glutes

Body Weight

Squat Tuck Jump

Quads Hamstrings Calves Glutes Abs Shoulders

Body Weight

Backward Abdominal Stretch

Shoulders Abs Chest Traps

Calf Raise with Wall Support

Calves

Body Weight

Standing Opposite Touches

Quads Hamstrings Calves Glutes Abs

Body Weight

Seated Leaning Back Stretch

Shoulders Abs Chest

Body Weight

Biceps Squeeze with Towel

Biceps

Body Weight

Kneeling Back Leg Lift

Lats Glutes

Body Weight

Obliques Twist High Knee and Kick

Quads Hamstrings Calves Glutes Abs

Body Weight

Celebratory Knee Drives

Quads Hamstrings Calves Glutes Abs Chest

Body Weight

Side Step Rear Delt Row

Quads Hamstrings Calves Glutes Shoulders

Body Weight

Side to Front Knee-up

Quads Hamstrings Glutes Abs

Body Weight

Front and Side Knee Drive

Quads Hamstrings Calves Glutes Abs Shoulders Chest Triceps

Body Weight

Close-grip Push-up against the wall

Triceps

Body Weight

Kneeling Hip Flexor

Glutes Quads Calves Hamstrings

Sitting Wide Leg Adductor Stretch

Shoulder - Transverse Extension

Shoulders Lats

Body Weight

Basic Toe Touch

Lats Glutes Hamstrings Abs

Body Weight

Calf Raise from Deficit with Chair Supported

Calves

Body Weight

Downward Facing Dog

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Body Weight

Kneeling Rotational Push-Up

Abs Chest

Body Weight

Tuck Jump (V2)

Quads Hamstrings Calves Glutes Shoulders Abs

Standing Side Leg Raise

Glutes Abs

Body Weight

Cross Jump Jack

Quads Hamstrings Calves Glutes Biceps Triceps

Body Weight

Seated Shoulder 90 degrees Internal Rotation

Lats

Body Weight

Skater Arm Swings

Quads Hamstrings Calves Glutes Abs Chest Triceps

Bodyweight Deep Prisoner Squat

Plyo Sit Squat (wall)

Shoulder - Lateral Rotation (External Rotation)

Shoulders

Body Weight

Spine (Lumbar) - Extension

Lats Traps

Body Weight

Inverted Row with Bent Knee between Chairs

Shoulders Lats Traps

Body Weight

Decline Push-Up against Wall

Chest

Body Weight

Pike to Cobra Push-up

Lats Glutes Chest Triceps

Body Weight

Bodyweight Standing Military Press

Shoulders

Body Weight

Punch Twist

Quads Hamstrings Calves Glutes Abs

Body Weight

Pulse Squat

Glutes Quads Hamstrings

Body Weight

Kneeling Forward Hip Circles

Quads Lats Glutes

Body Weight

In and Out Squat

Quads Hamstrings Glutes

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Step Knee Thrust

Quads Hamstrings Glutes Abs

Bodyweight Standing Alternate Chest Fly

Side Bridge Hip Abduction

Triceps Press (Head Below Bench)

Triceps

Body Weight

Knee Tuck Jump

Glutes Hamstrings Calves Quads Abs Shoulders

Sitting Side Reach Stretch

Lats

Body Weight

Side Lunge Adductor Stretch

Glutes

Body Weight

Rotating Stomach Stretch

Abs

Body Weight

Hip Flexor Stretch Rear foot elevated

Glutes

Body Weight

Back Forward Leg Swings

Lying Leg Tuck Hip Stretch

Quads Hamstrings

Body Weight

Pull-up with Bent Knee between Chairs

Quads Hamstrings Calves Glutes Chest Shoulders

Body Weight

One Leg Calf Raise Off Step

Quads Hamstrings Calves Glutes Abs

Body Weight

Standing Abdominal Vacuum

Abs

Body Weight

Jumping Split Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Body Weight

Handstand against the Wall

Bodyweight Triceps Extension from Plank Position

Triceps

Body Weight

Standing Reach Down Hamsting Crossed Legs Stretch

Calves Glutes Hamstrings Quads

Quads Hamstrings Calves Glutes

Sliding Floor Pulldown on Towel

Lats

Body Weight

Elbow to Knee Side Plank Crunch

Stepback with Hands Raise

Quads Hamstrings Calves Glutes Shoulders

Body Weight

Low Knee Thrust

Quads Hamstrings Calves Glutes Abs

Quads Hamstrings Calves Glutes Chest Shoulders Abs Lats

Body Weight

Side Plank Rotation a padded stool Supported

Quads Shoulders Glutes Abs Chest

Bodyweight Lying Legs Curl

Quads Hamstrings

Body Weight

Scissors Jump

Quads Hamstrings Calves Glutes

Body Weight

Low Lunge

Quads Hamstrings Calves Glutes

Body Weight

Butt Kick (V2)

Quads Hamstrings Calves Glutes Abs

Kneeling Fist Push-up

Quadriceps lying stretch

Scapular Slide Back to Wall

Sit-up with Chair Assisted

One Side Archer Push-up

Chest

Body Weight

Superman Row

Lats Glutes Shoulders Traps

Kneeling Back Rotation

Quads Hamstrings Calves Glutes Abs Shoulders Chest Biceps Traps

Body Weight

Bodyweight Standing Elbow Touches (Hands on neck)

Side to Side Leg Swings

Quads Hamstrings Calves Glutes Abs

Body Weight

Table Top Bridge

Shoulders Glutes Hamstrings Quads Abs Traps

Body Weight

Hop Toe Tap

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Body Weight

Elevated Standing Calf Raise

Shoulders Glutes Chest Abs

Body Weight

Standing Sprint

Quads Hamstrings Calves Glutes Abs

Body Weight

Lying Tuck-up Knee Tap

Wrist Extensor Stretch

Shoulder - Transverse Abduction

Shoulders

Body Weight

Spine (Lumbar) - Rotation

Quads Abs

Body Weight

Half Knee Bends

Quads Hamstrings Calves Glutes

Body Weight

Warming-up in Lunge (six)

Quads Hamstrings Calves Glutes Abs

Hands Release Push-up

Criss Cross Elbow To Knee

Quads Hamstrings Calves Glutes Abs

Quads Hamstrings Calves Glutes Chest Shoulders

Body Weight

Swipe Kickback

Quads Hamstrings Calves Glutes Chest Shoulders

Body Weight

Superman W to Y

Shoulders Lats Glutes

Sitting In-Out Leg Raise on a padded stool

Quads Abs

Body Weight

Standing Shoulders Full Flexion

Shoulders

Body Weight

Side Step Fly

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Punch Step Forward

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Pulsing Chest Crossovers

Bodyweight Wall Squat

Shoulder Backbend Stretch

Twisting Crunch (Straight Arms)

Abs

Body Weight

Thoracic Bridge

Calves Glutes Hamstrings Shoulders Lats Abs Traps

Alternate One Leg Raise Plank

Glutes Abs

Body Weight

Lateral Cone Hop

Quads Hamstrings Calves Glutes

Mountain Climber (V2)

Quads Hamstrings Calves Glutes Abs

Body Weight

Extended Side Angle Yoga Pose

Glutes Abs Quads Triceps

Body Weight

Decline Diamond Pike Push-up

Shoulders Chest

Body Weight

Side to Side Knee Tuck

Abs

Body Weight

Butt Kick and Jumping Jack

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Side Step Jack Punch

Quads Hamstrings Glutes Shoulders Chest

Hamstrings Glutes Abs Chest Shoulders

Glutes Hamstrings Abs Quads

Body Weight

Bent Leg Kickback (kneeling)

Glutes

Body Weight

Bodyweight Rear Lunge

Seated Hip External Rotator And Hip Extensor Stretch

Quads Hamstrings

Body Weight

Glute Bridge Two Legs on Bench

Glutes

Body Weight

Ankle - Plantar Flexion

Spine (Lumbar) - Lateral Flexion

Quads Abs

Body Weight

Self Assisted Inverse Leg Curl (V2)

Alternate Leg Raise with Head-up

Quads Abs

Body Weight

Bodyweight Full Squat with Overhead Press (V2)

Quads Hamstrings Glutes Shoulders

Quads Hamstrings Calves Glutes Abs

Quads Hamstrings Calves Glutes

Body Weight

One Leg Box Jump

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Body Weight

Cross Standing Crunch

Abs

Body Weight

Half to Full Jumping Jack

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Air Twisting Crunch (V2)

Wipers (straight leg)

Abs

Body Weight

Bent Leg Side Kick (kneeling)

Glutes

Body Weight

All Fours Squad Stretch

Quads Hamstrings Glutes

Body Weight

Glute Bridge One Leg on Bench

Glutes Hamstrings Quads

Body Weight

Seated Piriformis Stretch

Floor Crunch Feet on Bench

Lats Glutes Quads Abs

Seated Circle Leg Crunch

Quads Glutes Abs

Body Weight

Bodyweight Overhead Squat

Glutes Quads Hamstrings

Body Weight

Side-To-Side Step with Raise Hands

Quads Hamstrings Glutes Shoulders

Bodyweight Kneeling Sissy Squat

Quads

Body Weight

Forward Backward Sideward

Quads Hamstrings Calves Glutes

Quads Hamstrings Calves Glutes Shoulders Chest Abs Traps Lats

Body Weight

Jumping Squat Jack

Quads Hamstrings Glutes Shoulders

Body Weight

Bodyweight Step-up (V2)

Quads Hamstrings Glutes

Body Weight

Namaskarasana Yoga Pose

Quads Hamstrings Calves Glutes Shoulders

Body Weight

4 Corners Curtsy

Quads Hamstrings Calves Glutes Chest Shoulders Abs

Twisting Crunch (arms straight)

Lying On Side Leg Raise

Glutes

Body Weight

Lying Around the World

Bodyweight Standing Sissy Squat

Knee To Elbow Touch Front Plank

Plank Pike Slide with Towel

Sumo Hip Twist Stretch

Glutes Abs Quads Hamstrings

Quads Hamstrings Calves Glutes Abs

Body Weight

Star Obliques Twist High Knee

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Body Weight

Garland Pose

Quads Hamstrings Calves Glutes

Double Knee Side Thrust

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

One Leg Squat with Support (pistol)

Glutes Quads

Body Weight

Crouching Heel Back Calf Stretch

Calves

Body Weight

Standing Hip Flexor Stretch

Glutes

Body Weight

Sitting Toe Pull Calf Stretch

Glute Bridge One Leg on Floor (bent knee)

Ankle - Dorsal Flexion

Lying Double Legs Hammer Curl with Towel

Assisted Bulgarian Split Squat

Seated Neck Side Stretch

Standing Bike and Opposite Touches

Quads Hamstrings Calves Glutes Abs

Body Weight

Bouncing Circle Draw

Quads Hamstrings Glutes Shoulders Chest

Straight Leg Kickback (kneeling)

Glutes

Body Weight

Spin Hook Kick

Glutes Hamstrings Calves Quads Abs

Shoulder - Transverse Adduction

Chest

Body Weight

One Arm Push-up (on knees)

Oblique Crunches with Straight Leg Lift

Quads Glutes Abs

Body Weight

Lying Leg Hip Raise on Floor

Bodyweight Standing Military Press Wall Supported

Shoulders

Body Weight

Alternate Front Kick in Place with Arm Circles

Quads Hamstrings Calves Glutes Chest Shoulders

Cross Body Punch Jack

Quads Hamstrings Calves Glutes Shoulders Chest Abs Triceps

Body Weight

Swimming Side Steps

Quads Hamstrings Calves Glutes Shoulders Abs

Body Weight

Side Squat Touchdown

Quads Hamstrings Glutes Abs

Quads Hamstrings Glutes

Body Weight

Shuffle Air Bike

Quads Hamstrings Calves Glutes Abs

Body Weight

Bodyweight Reverse Lunge High Knee

Quads Hamstrings

Body Weight

Jumping Air Bike Arm Swing

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Body Weight

Sideways Lifts Vertical Turn (straight legs)

Abs

Body Weight

Lying Leg Raise and Hold

Quads

Body Weight

Extension And Inclination Neck Stretch

Traps

Body Weight

Spin Back Kick

Glutes Hamstrings Calves Quads Abs

Standing Calf Raise with Support

Feet and Ankles Stretch

Lying Leg Hip Raise on Floor (V2)

Quads Abs

Body Weight

Sumo Squat Floor Touch

Lying Side to Side Knee

Quads Glutes Abs

Body Weight

Bodyweight Standing Around World Wall Supported

Shoulders

Body Weight

One Arm Push-Up Supported Wall

Lying Rear Lateral Raise

Shoulders

Body Weight

Reverse Plank on Elbows

Glutes Abs

Body Weight

Handstand Push-up (V2)

Sitting Flutter Kick on a padded stool

Quads Abs

Body Weight

Split Squat a padded stool Supported

Front and Back Arms Rotation

Handstand Push-up against the Wall

Kneeling Thoracic Rotation

Glutes Hamstrings Calves Quads

Body Weight

Standing Gastrocnemius Calf Stretch

Seated Knee-up Rotation Stretch

Glutes

Body Weight

Single Lean Back Quadriceps Stretch

Quads Hamstrings

Body Weight

Feet and Ankles Rotation Stretch

Calves

Body Weight

Standing One Arm Circling

Shoulders Chest Abs Traps

Body Weight

Standing Alternate Arms Circling

Shoulders Chest Abs Traps

Narrow Squat from Deficit

Glutes Quads

Body Weight

Sliding Leg Curl on Floor with Towel

Hamstrings Glutes

Body Weight

Seated Flexion And Extension Neck

Sliding Floor Bridge Curl on Towel

Glutes Hamstrings Abs

Body Weight

One Leg Bridge with Outstretched Leg

Glutes

Body Weight

One Leg Stand

Quads Hamstrings Calves Glutes Abs

Bodyweight Forward Lunge

Quads

Body Weight

Knee Tuck Oblique Crunch

Glutes Quads Abs

Body Weight

Alternate Toe Tap Leg Lift

Quads Abs

Body Weight

Cobra Side Ab Stretch

Lats Abs Chest

Body Weight

Kneeling Abdominal Draw-In

Abs

Body Weight

Sitting Lotus Pose Twisting Front Back Tap

Glutes Quads Abs

Body Weight

Skater Stepback

Quads Hamstrings Glutes Abs

Body Weight

Backward Forward Turn to Side Neck Stretch

Traps

Body Weight

Rear Fly Stepback

Quads Hamstrings Glutes Abs Shoulders

Body Weight

Bodyweight Good Morning

Glutes

Body Weight

Sitting Shoulder Press and Hip Abduction on a padded stool

Shoulders

Body Weight

Sitting StepOut Knee Tuck on a padded stool

Quads Hamstrings Glutes Abs

Body Weight

Sitting Lateral Raise StepOut on a padded stool

Shoulders

Body Weight

Stepback with Push

Quads Hamstrings Glutes Shoulders Chest

Body Weight

Shoulder Backbend Stretch (V2)

Shoulders

Body Weight

Bodyweight Walking Calf Raise

Calves

Body Weight

Bodyweight Step-up on Stepbox

Quads Hamstrings

Body Weight

Squat Pressdown Twist

Quads Hamstrings Glutes Abs

Body Weight

Wide Stance Jump Squat to Narrow Stance Jump Squat

Glutes

Body Weight

High Lunge

Quads Hamstrings Calves Glutes

Body Weight

Thread the Needle Pose

Glutes Lats Abs

Body Weight

Toy Soldier Dynamic Stretch

Quads Hamstrings Glutes Abs

Body Weight

Swim Leg Circle

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Sitting Diagonal Side Stretch

Shoulders Triceps Chest Abs

Downward Dog Leg Raise

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Body Weight

Side Bridge Hip Abduction (star)

Abs Quads

Body Weight

Standing Hip Abduction

Glutes Quads

Body Weight

Starfish Crunch (beginner)

Side Plank Hip Adduction (bent knee)

One Leg Vertical Jump

Quads Hamstrings Calves Glutes

Body Weight

Basketball Shot Jump

Quads Hamstrings Glutes Shoulders

Chest Out Hands Behind (Hold)

Shoulders Chest

Body Weight

Lying Alternate Toe Touch Floor

Quads Abs Glutes

Body Weight

Side Lunge Windmill

Quads Hamstrings Calves Glutes Abs

Twist Crunch (Legs-up)

Abs

Body Weight

Double Punch Front Leg Lift

Quads Hamstrings Calves Glutes Shoulders Chest Triceps

Glute Bridge Hip Abduction

Glutes

Body Weight

Lying Crunch (straight legs)

Abs

Body Weight

Low Lunge (left)

Quads Hamstrings Calves Glutes

Body Weight

Front Leg Kick

Quads Hamstrings Calves Glutes

Body Weight

Bodyweight Standing Scapula Row

Lying Reverse Leg Extension

Lying Abduction Adduction

Glutes

Body Weight

Flexion Leg Sit-up (straight arm)

Floor Hyperextension (V2)

Lats

Body Weight

Lying Lower Back Stretch (bent knee)

Lying One Leg Reverse Biceps Curl with Towel

Forearms

Body Weight

Two Legs Hammer Curl with Towel (V2)

Forearms

Body Weight

Side Punch with Opposite Leg Lift

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Leg Over Knee Glute Bridge

One Leg Calve Stretch

Calves Hamstrings

Body Weight

Bodyweight One Leg RDL

Seated Rotation Stretch

Sitting Windshield Wipers

Sitting Jack on a padded stool

Shoulders

Body Weight

Sitting Incline Press StepOut on a padded stool

Stepback with Coner Touch

Quads Hamstrings Glutes Shoulders Chest

Body Weight

Shoulder Rotation Twist Split Lunge Stretch

Glutes

Body Weight

Bodyweight Front Slam

Abs

Body Weight

Bouncing Inner Thigh Tap

Quads Hamstrings Glutes Shoulders Abs Chest

Body Weight

Neck-up Down Left Right

Traps

Body Weight

Side Step Lateral Raise

Quads Hamstrings Glutes Shoulders

Bodyweight Wood Chop Squat

Half Squat Torso Punches

Abs

Body Weight

Sitting Lotus Dynamic Side Stretch

Bodyweight Low Split Squat

Chin Tuck against the Wall

Traps

Body Weight

High Knee Twist (V2)

Quads Hamstrings Calves Glutes Abs

Body Weight

90 Degrees Heel Touch Legs Raised

Abs

Body Weight

Raise One Leg Push-up

Chest

Body Weight

One Leg Quarter Squat

Standing Arms Flinging

Shoulders Chest Abs Traps

Body Weight

Oblique V-up on Floor

Glutes Quads Abs

Body Weight

Spine Backbend Stretch

Lats

Body Weight

Lunge with Leg Lift

Quads Hamstrings Calves Glutes

Bodyweight Overhead Triceps Extension

Kneeling Neck Stretch

Traps

Body Weight

Prone Cervical Extension

Standing Side Crunch Elbow to Knee

Side Lunge with Hip Rotation

Glutes Quads

Body Weight

Sitting Air Twisting Crunch on a padded stool

Lying Bent Legs Raise

Quads Hamstrings Glutes Lats

Body Weight

Lizard Pose

Quads Hamstrings Calves Glutes

Body Weight

Mindful Breathing Meditation

Glutes

Body Weight

Head Full Rotation fPOV

Traps

Body Weight

Standing Obliques Slides

Abs

Body Weight

Butterfly Pose Forward

Hamstrings Glutes

Body Weight

Side Split

Quads Hamstrings Calves Glutes

Body Weight

Down Dog Knee to Nose

Quads Hamstrings Calves Glutes Triceps Shoulders Lats Abs

Two Front Toe Touching

Lats Glutes Abs

Body Weight

Side Lying Hip Adduction

Quads

Body Weight

Lying Leg Raise (Modified)

Alternate Front Kick in Place

Quads Hamstrings Calves Glutes

Body Weight

Side Squat Walk

Quads Hamstrings Glutes

Body Weight

Bodyweight Standing Shrug

Traps

Body Weight

Prone Cervical Extension Isometric Hold

Traps

Body Weight

Corner Touch

Quads Hamstrings Calves Glutes Abs Shoulders

Body Weight

Swing Back

Lats Glutes Shoulders Traps

Body Weight

Seated Upper Body Rotation

Lats Abs

Body Weight

Seated Pulse Back Squeeze

Shoulders Traps

Body Weight

Arm Rotation Knee Lift

Abs

Body Weight

Posterior Neck Isometric

Traps

Body Weight

Kipping Handstand Push-up

Shoulders Chest

Body Weight

Double Knee To Toe Touch

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Bodyweight Lying Prone Ys

Traps

Body Weight

Reverse Warrior Pose

Quads Hamstrings Glutes Abs

Body Weight

One Leg Balance Cross Punch

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Lying Alternate Leg Extension

Quads Hamstrings

Body Weight

Cross Knee To Toe Touch

Quads Hamstrings Calves Glutes Abs Chest Shoulders

One Leg Stretch (bent knee)

Quads Abs Glutes

Body Weight

Jack Jump

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Body Weight

Standing Two Side Bend

Abs

Body Weight

Lying Leg Raise to Side

Quads Abs

Body Weight

Shrimp Squat

Glutes Quads Hamstrings

Body Weight

Reverse Plank with Leg Lift

Quads

Body Weight

Stair Jump

Quads Hamstrings Calves Glutes Abs Shoulders Chest Traps

Quads Hamstrings Calves Glutes

Body Weight

Bodyweight Standing Triangle Fly

Leg Raise Oblique Crunch

Glutes Quads Abs

Body Weight

Side Bridge with Bent Leg

Seated Behind Back Raise

Shoulders Traps

Body Weight

Lateral Step-up with Knee Drive

Quads Glutes

Body Weight

Shuffle Leg Lift

Quads Hamstrings Calves Glutes

Body Weight

Ballerina Foot Tap Adduction

Switching Downward Punch

Quads Hamstrings Calves Glutes Abs Shoulders Chest Triceps

Body Weight

Wide Glute Pulse Bridge

Hamstrings Calves Glutes

Body Weight

Fixed Feet Sit-Up Stand

Lying Alternate Flutter Kick

Hamstrings Calves Glutes Shoulders Lats Triceps

Body Weight

4 Reverse Lunge and 4 Side Taps

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Alternating Tip Toe Knees

Quads Hamstrings Calves Glutes Abs Shoulders Chest Triceps Biceps

Body Weight

Single Downward Dog

Hamstrings Calves Glutes Shoulders Lats Triceps

Cheerleader Clap Backhand Swing

Shoulders

Body Weight

Bodyweight Double Triceps Kickback

Triceps

Body Weight

Back Leg Lift Jack

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Body Weight

Lying Chin Tuck Raise

Traps

Body Weight

Leg Over Head Calve Stretch

Quads Hamstrings Calves Glutes Abs

Lying Alternate Hip Extension

Lats Glutes Hamstrings

Body Weight

Standing Two Side Bend (bent arm)

Abs

Body Weight

V Sit on Floor

Shoulders Quads Abs Traps Triceps

Body Weight

Split Sprinter High Lunge

Glutes Quads

Body Weight

Lateral Raise with Towel

Shoulders

Body Weight

Side Lying Leg Circle

Quads Glutes

Body Weight

90 Degrees Heel Touch

Abs

Body Weight

Kneeling Shoulder Tap Push-up

Chest

Body Weight

Kneeling Straight Leg Kickback (V2)

Glutes

Body Weight

Lying Criss Cross Legs

Standing Back Squeeze

Shoulders

Body Weight

Jumping One Leg Lunge

Quads Hamstrings Calves Glutes

Body Weight

Lying Single to Double Leg Raise

Standing Side and Front Leg Raise

Reverse Hyperextension on Bench

Glutes

Body Weight

Bodyweight Side Lying Leg Adduction

Glutes

Body Weight

Bodyweight Good Morning Row

Glutes

Body Weight

Standing Side Kick

Quads Hamstrings Calves Glutes Abs

Body Weight

Sitting Side Neck Stretch

Traps

Body Weight

Knee Leg Lifts

Quads Hamstrings Calves Glutes Chest Shoulders Abs

Body Weight

Basic to Cross Donkey Kick

Bodyweight Pulsing Triceps Kickback

Triceps

Body Weight

Lying Hover Leg Clap (Abduction)

Glutes

Body Weight

Standing Hip Extension (bent knee)

Glutes

Body Weight

Hip - Medial Rotation (Internal Rotation)

Glutes Quads

Body Weight

Control Balance

Lats Glutes Hamstrings Abs

Body Weight

One Straight Leg Stretch

Quads Abs Glutes Hamstrings

Arms Apart Circular Toe Touch

Abs

Body Weight

Lying Lower Back Stretch

Kneeling Push-up to Child Pose

Glutes Hamstrings Chest

Alternate Heel Touch Side Kick Squat

Glutes Quads

Body Weight

One Leg Low Box Squat

Glutes Quads

Body Weight

One Leg Heel Touch Squat

Glutes Quads

Body Weight

Lying Straight Leg Marches

Side Bend Alternating (bent arm)

Abs

Body Weight

One Leg Board Jump

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Russian Twist with Hands on Chest

Abs

Body Weight

Kneeling Side Leg to Kick

Bodyweight Pulse Forward Lunge

Kneeling Staggered Push-up

Chest Triceps

Body Weight

Lying Floor Abduction Adduction

Quads Lats Glutes

Body Weight

Quick Sumo Quarter Squat

Quads Hamstrings Glutes

Body Weight

Seated Chin Tuck (V2)

Traps

Body Weight

Quickly Swing Arms in place

Shoulders

Body Weight

Sitting Shoulder Press Toe Touch on a padded stool

Quads Hamstrings Glutes Shoulders Triceps

Body Weight

Arm Crossover Curtsy

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Body Weight

Alternating Hamstring Curl Double Kick

Quads Hamstrings Calves Glutes

Body Weight

Standing Knee Raise

Quads Hamstrings Calves Glutes

Body Weight

Standing Balance Hip Abduction

Glutes

Body Weight

Standing Balance Hip Flexion

Glutes

Body Weight

Wind Side Twist Jump

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Body Weight

Side Lying T Thigh Raise

Glutes

Body Weight

3 Leg Dog Pose

Quads Hamstrings Glutes Abs Lats Shoulders Triceps

Body Weight

Chaturanga Pose

Quads Hamstrings Calves Glutes Shoulders Chest Abs Triceps

Lying Cross Ankle Tap

Abs

Body Weight

Hands Behind Head Chest Squeeze

Chest

Body Weight

Side Lying Hip Adduction (left)

Glutes

Body Weight

One Leg Bridge with Outstretched Leg (left)

Glutes

Body Weight

Straight One Leg Glute Bridge Hold (left)

Glutes

Body Weight

Side Plank Leg Lift (left)

Pulsing Donkey Kickback

Seated Pigeon Stretch

Glute Bridge Hold with Kick

Glutes

Body Weight

Lying Single Toe Pointing

Calves

Body Weight

Bent-Over Shoulder Pendulum

Lats

Body Weight

Hip Twist Supported Arms

Lying On Side Full Leg Raise

Quads Hamstrings Calves Glutes

Body Weight

One Leg Sliding Floor Bridge Curl on Towel

Glutes Hamstrings Abs Quads

Standing One Leg High Knee to Butt Kick with Support

Glutes Hamstrings Quads

Stationary Arms Throw

Lats

Body Weight

Push Jumping Jack

Quads Hamstrings Calves Glutes Shoulders Chest

Shoulders Chest Traps

Body Weight

Front Plank on Elbow Toe Tap

Glutes Abs

Body Weight

Standing Hip Saggital Rotation with Shoulders Transverse Flexion

Abs Shoulders Chest

Body Weight

Seated Learning Back Stretch

Lats

Body Weight

Lying Vertical Scissors on Floor

Quads Hamstrings Glutes Chest Biceps Shoulders

Body Weight

Sitting Side Crunch on a padded stool

Abs

Body Weight

Elbow Lift to Prayer Push

Reach Front Reach Top Sumo Squat

Quads Hamstrings Glutes Abs

Body Weight

Pendulum Leg Plus

Quads Hamstrings Calves Glutes Chest Abs Shoulders

Body Weight

Lying Obliques Scissors

Revolved Side Angle Pose

Quads Hamstrings Calves Glutes Abs Triceps

Lateral Shuffle Crunches

Quads Hamstrings Calves Glutes Abs

Lying Alternate Straight Leg Circle

Glutes

Body Weight

Lying Alternate Frog Kick

Standing Hip Frontal Rotation Arm Sways

Shoulders Chest Abs

Body Weight

Lizard Pose (V2)

Quads Hamstrings Calves Glutes

Body Weight

Dolphin Pose

Hamstrings Calves Glutes Triceps Shoulders Lats

Body Weight

Around the World Lying on Floor

Traps

Body Weight

Side Lying 90 Degrees Hip Clam

Glutes

Body Weight

Half Plyo Squat Twist

Chest Lift with Rotation

Lying Double Leg Kick

Lats Glutes Hamstrings

Body Weight

Feet and Ankles Side-to-Side Stretch

Calves

Body Weight

Side Toe Touching

Hamstrings Calves Glutes Abs

Body Weight

Bodyweight One Leg Deadlift

Glutes

Body Weight

One Leg Glute Bridge with Knee to Chest

Glutes

Body Weight

Counterbalanced Skater Squat

Seated Calf Stretch (V2)

Calves

Body Weight

Curtsy Lunge Slide with Towel

Glutes Quads

Body Weight

Plank Jack Slide with Towel

Glutes Abs

Body Weight

One Leg Glute Bridge with External Rotation

Quads Glutes

Body Weight

Standing Hip Adduction (V2)

Quads

Body Weight

Straight One Leg Glute Bridge Hold

Glutes

Body Weight

Sweep March

Quads Hamstrings Calves Glutes Abs

Body Weight

Twist March

Quads Hamstrings Calves Glutes Abs

Body Weight

Sumo Quarter Squat Alternate Tip Toe

Quads Hamstrings Calves Glutes

Body Weight

Sitting Lotus Pose Hip Horizontal Rotation

Quads Glutes

Body Weight

Swing and Froward Step

Quads Hamstrings Calves Glutes Shoulders

Body Weight

Arm Crossover Chest Out

Lateral Raise (Bent Arms)

Quads Hamstrings Glutes Shoulders Abs Biceps

Body Weight

Standing Hip Frontal Rotation Curl

Hamstrings Glutes Triceps Abs

Body Weight

Arm Swing Side Step

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Duck and Side Punch

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Body Weight

Standing Figure Four Pose

Quads Hamstrings Calves Glutes

Body Weight

Revolved Head to Knee Pose

Hamstrings Calves Abs

Body Weight

Four Limbed Staff

Quads Hamstrings Calves Glutes Abs Triceps

Body Weight

High Knee Double Twist

Quads Hamstrings Calves Glutes Abs

Body Weight

Half Squat Side Reach

Abs

Body Weight

Deep Breathe Flaps Plyo Squat

Glutes

Body Weight

Lying Hyperextension Hold

Glutes

Body Weight

Sitting Lotus Pose Hip Horizontal Rotation (V2)

Sumo Squat and Side Knee Raise

Quads Hamstrings Calves Glutes Abs

Quads Hamstrings Glutes Abs

Body Weight

Frog Crunch Feet Together

Abs

Body Weight

Locust Pose

Hamstrings Glutes Traps

Body Weight

Double Pulse Elbow Fly

Chest

Body Weight

Bodyweight Standing Straight Arm Chest Fly

Standing Behind Sky Reach

Quads Hamstrings Calves Glutes

Bodyweight Long Rear Lunge

Quads Hamstrings

Body Weight

Knee Hug Glute Stretch

Glutes

Body Weight

U Squat

Quads Hamstrings Calves Glutes Abs

Body Weight

5 Sec Fist Against Chin

Traps

Body Weight

Lying Double Glute Lift

Hip - Lateral Rotation (External Rotation)

Side Two Front Toe Touching

Hamstrings Calves Glutes Abs

Body Weight

Run and Half Knee Bend

Quads Hamstrings Calves Glutes

One Leg Hip Thrust Jump

Quads Hamstrings Calves Glutes

Body Weight

Bodyweight Standing Back Stretch

Bodyweight Windmill Cut

Alternate Leg Raise from Reverse Plank Position

Quads Abs

Body Weight

Lying Side Reverse Crunch

Push and Arms Crossover

Chest

Body Weight

Twist and Turn Punch

Hamstrings Glutes Abs Chest Shoulders

Body Weight

Swimming Stepback

Quads Hamstrings Glutes Chest Lats

Body Weight

Triceps Extension Stepback

Quads Hamstrings Glutes

Body Weight

Criss Cross Arms Lift

Chest

Body Weight

Arms Forward Butt Kick

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Step on Spot

Quads Hamstrings Calves Glutes

Body Weight

Celebratory Hip Thrust

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Body Weight

Side Lying Clam and Kick

3 Leg Chatarunga Pose

Quads Hamstrings Glutes Abs Triceps Lats Shoulders Chest

Butt Kick with Shoulder Tap

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Squat Leg Lift

Quads Hamstrings Calves Glutes Abs

Elbow to Knee Side Plank Crunch (left)

Abs

Body Weight

Lying Frog Crunch Feet Together

Abs

Body Weight

Diagonal Front Scoop Raise

Side Lying 90 Degrees Hip Clam and Kick

Glutes

Body Weight

Locust Pose alternative

Hamstrings Glutes Shoulders

Body Weight

Ear to Knee Side Bend

Abs

Body Weight

Dancer Bend

Quads Hamstrings Calves Glutes Lats Shoulders Triceps

Body Weight

Star Squat Jack

Quads Hamstrings Glutes Chest Shoulders

One Leg Squat with Support

One Leg Bodyweight Deadlift with Arm and Leg Extended

Glutes

Body Weight

Run and Jack Jump

Quads Hamstrings Calves Glutes Shoulders

Body Weight

Flexion And Extension Hip Stretch

Split Sprinter Low Lunge

Glutes Quads

Body Weight

Forward Pulse Lunge with Hands Overhead

Lying Bent Knee Figure 8

Bodyweight Kneeling Hold to Stand

Glutes Quads

Body Weight

Sumo Squat Side Lunge

Glutes Quads

Body Weight

Pick and Carry

Quads Hamstrings Calves Glutes Shoulders

Body Weight

Standing Hip Frontal Rotation with Shoulders Adduction

Hamstrings Glutes Chest

Body Weight

Standing Hip Horizontal and Saggital Rotation

Hamstrings Glutes Chest

Body Weight

Standing Hip Saggital Rotation with Hands Overhead

Abs

Body Weight

Sumo Quarter Squat Tip Toe with Arms Curl

Quads Hamstrings Calves Glutes Biceps

Elbow Fly and Palm Press

Chest

Body Weight

Side Walk Double Leg Lift

Quads Hamstrings Glutes Shoulders Abs

Body Weight

Punch Stepback

Quads Hamstrings Glutes Shoulders Abs Chest Triceps

Body Weight

Crossed Arms Front Leg Kick

Quads Hamstrings Calves Glutes

Body Weight

Arms Circle Front Step

Quads Hamstrings Calves Glutes Shoulders Chest

Quads Hamstrings Calves Glutes Shoulders Chest

Body Weight

Top Bottom Punch Squat

Quads Hamstrings Glutes Shoulders Chest

Body Weight

Kneeling Back Leg Lift Curl

Glutes

Body Weight

Alternating Knee Thrust

Quads Hamstrings Calves Glutes Abs

Quads Hamstrings Glutes Lats

Body Weight

Twisted Leg Lunge Pose

Quads Glutes Abs

Body Weight

90 Degrees One Knee Crunch

Abs

Body Weight

Palms Above Head Elbow Squeeze

Chest

Body Weight

Swing Back Knee Drives

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Body Weight

Twist Chest Out

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Body Weight

Side Step Diagonal Punches

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Sitting Lotus Pose Twist

Abs

Body Weight

Side Step Arm Curl

Quads Hamstrings Calves Glutes Biceps

Body Weight

Kneeling Straight Leg Kickback (V2) (left)

Glutes

Body Weight

Lying Reverse Frog Crunch

Quads Hamstrings Calves Glutes Chest Shoulders

Body Weight

Lying Single Glute Lift

Glutes

Body Weight

Kneeling Straight Leg Circle

Glutes

Body Weight

45 Degrees Step Out

Quads Hamstrings Calves Glutes

Body Weight

Run and Semi Squat Jump

Quads Hamstrings Calves Glutes

Body Weight

Kneeling Straight Leg Side Kick

Glutes

Body Weight

Standing Bent Knee Figure 8

Quads Hamstrings Glutes Shoulders

Chest Raise and Rotate

Quads Hamstrings Glutes Abs Chest Shoulders

Body Weight

Forward Punch Toe Tap

Quads Hamstrings Calves Glutes Shoulders Chest

Stepjack Overhead Press

Quads Hamstrings Calves Glutes Shoulders Chest Triceps

Body Weight

Double Diagonal Reach

Quads Hamstrings Abs Glutes Shoulders Chest

Body Weight

Side Step Grab

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Body Weight

Turn Side Step 4 Corner Touches

Quads Hamstrings Calves Glutes Abs Shoulders

Body Weight

Standing Butt Kick

Quads Hamstrings Calves Glutes

Body Weight

4 Coners Side Step

Quads Hamstrings Glutes Shoulders Chest Abs

Body Weight

Side Walk Tip Toes

Quads Hamstrings Calves Glutes

Body Weight

Squat Front Side Kick

Quads Hamstrings Calves Glutes Abs

Body Weight

Hands Hold Step Out

Quads Hamstrings Calves Glutes Abs

Body Weight

Revolved Chair

Quads Hamstrings Calves Glutes Abs

Body Weight

Revolved Triangle Pose

Quads Hamstrings Glutes Abs Lats

Body Weight

Tiger Curl Pose

Quads Hamstrings Calves Glutes Lats Abs Triceps

Body Weight

Standing Hip Frontal Rotation Side Slide Arm

Shoulders Chest Abs

Body Weight

Back Kick Heel Touches

Quads Hamstrings Calves Glutes Abs

Body Weight

4 Punches Side Squat

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Body Weight

Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg)

Glutes

Body Weight

Stepjack Back Squeeze

Quads Hamstrings Calves Glutes Chest Shoulders

Body Weight

Y Leg Squeeze and Curl

Glutes

Body Weight

Swimming

Chest Triceps Lats Biceps Shoulders Abs Forearms Traps Quads Glutes Calves Hamstrings

Body Weight

Frequently Asked Questions

Can I build real muscle with just bodyweight exercises?

Yes, especially as a beginner or intermediate. Exercises like push-ups, pull-ups, dips, and squats build serious muscle when done with proper progression. The key is making exercises harder over time by adding reps, slowing the tempo, or moving to more advanced variations.

At what point do bodyweight exercises stop working for growth?

Bodyweight exercises stop being effective for muscle growth when they become too easy and you cannot increase the difficulty enough. For most people, this happens once you can do 20 or more reps of an exercise with ease. At that point, adding external resistance speeds up progress.

What is the hardest bodyweight exercise for building muscle?

Muscle-ups, pistol squats, planche push-ups, and handstand push-ups are among the hardest. For pure muscle building, archer push-ups and one-arm pull-up progressions are incredibly effective for continuing to challenge your muscles with just your bodyweight.