Exercises Try Free

The Best 150 Lats Body weight Exercises

Cat Stretch

Dynamic Back Stretch

Dynamic Back Stretch

Elbows Back Stretch

Elbows Back Stretch

Chest Shoulders Lats

High Knee Skips

High Knee Skips

Hamstrings Calves Quads Glutes Abs Chest Lats

Jumping Jack

Glutes Hamstrings Calves Quads Shoulders Chest Lats

Mountain Climber

Mountain Climber

Glutes Hamstrings Quads Abs Shoulders Chest Lats

Seated Lower Back Stretch

Seated Lower Back Stretch

Slopes Towards Stretch

Slopes Towards Stretch

Standing Hamstring Stretch

Standing Hamstring Stretch

Lats Hamstrings

Standing Lateral Stretch

Standing Lateral Stretch

Superman

Bridge Pose Setu Bandhasana

Bridge Pose Setu Bandhasana

Glutes Hamstrings Lats Quads Abs Shoulders Chest Triceps

Child Pose

Quads Hamstrings Lats Glutes

Fixed Bar Back Stretch

Fixed Bar Back Stretch

Shoulders Lats Traps

Bird Dog

Lats Glutes Hamstrings Abs Triceps

Kneeling Lat Stretch

Kneeling Lat Stretch

Spine Stretch

Back Pec Stretch

Back Pec Stretch

Lats Chest Shoulders

Cobra Yoga Pose

Cobra Yoga Pose

Abs Lats Glutes Hamstrings

Supine Spinal Twist Yoga Pose

Supine Spinal Twist Yoga Pose

Seated Wide Angle Pose Sequence

Seated Wide Angle Pose Sequence

Elbow Lift - Reverse Push-Up

Elbow Lift - Reverse Push-Up

Shoulders Lats Traps

Standing reach-up back rotation stretch

Standing reach-up back rotation stretch

Sitting Bent-Over Back Stretch

Sitting Bent-Over Back Stretch

Sitting Side Reach Stretch

Sitting Side Reach Stretch

Sitting Crossed Legged Reach Forward Stretch

Sitting Crossed Legged Reach Forward Stretch

Kneeling Back Rotation Stretch

Kneeling Back Rotation Stretch

Standing Back Rotation Stretch

Standing Back Rotation Stretch

Kneeling Toe-up Hamstring Stretch

Kneeling Toe-up Hamstring Stretch

Hamstrings Lats Shoulders

Pigeon Hip Stretch

Pigeon Hip Stretch

Quads Lats Glutes Hamstrings

Across Chest Shoulder Stretch

Across Chest Shoulder Stretch

Shoulders Lats Traps

Boxing Left Hook

Boxing Left Hook

Shoulders Calves Glutes Quads Lats Abs Chest

Floor Hyperextension

Floor Hyperextension

Shoulder - Adduction

Shoulder - Adduction

Lats Chest Shoulders Triceps

Shoulder - Extension

Shoulder - Extension

Lats Chest Shoulders Triceps

Shoulder - Medial Rotation (Internal Rotation)

Shoulder - Medial Rotation (Internal Rotation)

Shoulders Lats Chest

Shoulder - Transverse Extension

Shoulder - Transverse Extension

Spine (Lumbar) - Extension

Spine (Lumbar) - Extension

Control Balance

Control Balance

Lats Glutes Hamstrings Abs

Floor Hyperextension (V2)

Floor Hyperextension (V2)

JackKnife

Quads Abs Hamstrings Calves Glutes Chest Lats

Lying Double Leg Kick

Lying Double Leg Kick

Lats Glutes Hamstrings

Spine Stretch Forward

Spine Stretch Forward

Prone Press Swan

Prone Press Swan

Lats Glutes Hamstrings

Front Plank with Arm and Leg Lift

Front Plank with Arm and Leg Lift

Glutes Abs Lats Shoulders

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

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

Glutes Hamstrings Quads Calves Abs Lats Shoulders Traps

Pulse Row

Shoulders Lats Traps

Side Kick Burpee

Side Kick Burpee

Biceps Forearms Shoulders Lats Calves Glutes Hamstrings Quads Traps Abs Chest

Floor T Raise

Swimmer Kicks

Basic Toe Touch

Basic Toe Touch

Lats Glutes Hamstrings Abs

Lying Lower Back Stretch (bent knee)

Lying Lower Back Stretch (bent knee)

Lying Lower Back Stretch

Lying Lower Back Stretch

Front Toe Touching

Front Toe Touching

Lats Glutes Abs

Two Front Toe Touching

Two Front Toe Touching

Lats Glutes Abs

Inverted Row between Chairs

Inverted Row between Chairs

Shoulders Lats Traps

Standing Hip Circle

Standing Hip Circle

Lats Glutes Quads Abs

Swimmer Kicks (V2)

Swimmer Kicks (V2)

Lats Glutes Hamstrings

Around the World Superman Hold

Around the World Superman Hold

Inverted Row with Bent Knee between Chairs

Inverted Row with Bent Knee between Chairs

Shoulders Lats Traps

Pull-up with Bent Knee between Chairs

Pull-up with Bent Knee between Chairs

Cobra Push-up

Lats Glutes Chest

Kneeling Cobra Push-up

Kneeling Cobra Push-up

Lats Glutes Chest

Sliding Floor Pulldown on Towel

Sliding Floor Pulldown on Towel

Self Assisted Inverted Pullover

Self Assisted Inverted Pullover

Spine Backbend Stretch

Spine Backbend Stretch

Kneeling T Spine Mobility

Kneeling T Spine Mobility

Superman Row with Towel

Superman Row with Towel

One Leg Deadlift with Knee Lift

One Leg Deadlift with Knee Lift

Shoulders Lats Glutes Quads

Standing Hamstrings and Back Stretch

Standing Hamstrings and Back Stretch

Hamstrings Calves Glutes Lats

Pike to Cobra Push-up

Pike to Cobra Push-up

Lats Glutes Chest Triceps

Lying Floor Hyperextension

Lying Floor Hyperextension

Bent-over Row with Towel

Bent-over Row with Towel

Shoulders Lats Traps

Floor Hyperextension with Towel

Floor Hyperextension with Towel

Seated Row with Towel

Seated Row with Towel

Shoulders Lats Traps

Bodyweight Kneeling Push-Up Row

Bodyweight Kneeling Push-Up Row

Shoulders Lats Chest Traps

Front Plank to Toe Tap

Front Plank to Toe Tap

Quads Shoulders Lats Glutes Abs Chest

Twist Superman

Lats Glutes Abs

Handstand Walk

Body Saw Plank

Hip Roll Plank

Abs Lats Glutes

Sliding Leg Bird Dog

Sliding Leg Bird Dog

Glutes Lats Abs Shoulders

Step Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Bodyweight Front Plank to Downward Dog

Bodyweight Front Plank to Downward Dog

Hamstrings Glutes Shoulders Abs Chest Lats

Diamond Press

Overhead Jack To Jumping Jack

Overhead Jack To Jumping Jack

Quads Hamstrings Glutes Shoulders Chest Lats

Thoracic Bridge

Thoracic Bridge

Calves Glutes Hamstrings Shoulders Lats Abs Traps

Cat Cow Stretch

Cat Cow Stretch

Parsva Balasana Yoga Pose

Parsva Balasana Yoga Pose

Shoulders Lats Abs Chest

Scorpion Stretch

Scorpion Stretch

Worlds Greatest Stretch

Worlds Greatest Stretch

Lats Glutes Abs Quads

Down to Upward Dog

Down to Upward Dog

Shoulders Lats Glutes Chest

Kneeling Pulse

Bent Knee Back to Side Kick

Bent Knee Back to Side Kick

Kneeling Leg Half Circle

Kneeling Leg Half Circle

Quads Lats Glutes

Alternating Superman

Alternating Superman

Child Pose Push-up

Child Pose Push-up

Superman Chest Stretch

Superman Chest Stretch

Shoulders Lats Chest Traps

Push-up in Child Pose

Push-up in Child Pose

Lats Glutes Chest

Up and Down

Shoulders Lats Traps

Superman Row

Lats Glutes Shoulders Traps

Stationary Arms Throw

Stationary Arms Throw

Standing Jumping Jack Air Bike

Standing Jumping Jack Air Bike

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Hop Toe Tap

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Lying Lat Pulldown

Lying Lat Pulldown

Lats Shoulders Traps

Negative Dragon Flag

Negative Dragon Flag

Knee Thrust

Quads Hamstrings Calves Glutes Chest Shoulders Abs Lats

Superman W to Y

Superman W to Y

Shoulders Lats Glutes

Superman W

Shoulders Lats Glutes

Kneeling Backward Hip Circles

Kneeling Backward Hip Circles

Quads Lats Glutes

Kneeling Forward Hip Circles

Kneeling Forward Hip Circles

Quads Lats Glutes

Swing Back

Lats Glutes Shoulders Traps

Seated Upper Body Rotation

Seated Upper Body Rotation

Seated Rotation Stretch

Seated Rotation Stretch

Cobra Side Ab Stretch

Cobra Side Ab Stretch

Lying Floor Abduction Adduction

Lying Floor Abduction Adduction

Quads Lats Glutes

Kneeling Back Leg Lift

Kneeling Back Leg Lift

Chest Pull Back

Chest Pull Back

Shoulders Lats Traps

Back and Shoulders Stretch

Back and Shoulders Stretch

Lats Shoulders Triceps

Seated Shoulder 90 degrees Internal Rotation

Seated Shoulder 90 degrees Internal Rotation

Seated Learning Back Stretch

Seated Learning Back Stretch

Ski Runners

Quads Hamstrings Calves Glutes Abs Chest Lats Triceps

Bear Walk

Quads Hamstrings Calves Glutes Abs Chest Lats Triceps Biceps Shoulders

Twist Turn Slam

Twist Turn Slam

Quads Hamstrings Calves Glutes Abs Chest Lats Triceps Shoulders

Butt Kick with Row

Butt Kick with Row

Quads Hamstrings Calves Glutes Abs Lats

Swimming Stepback

Swimming Stepback

Quads Hamstrings Glutes Chest Lats

Jumping Split Jack

Jumping Split Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Leg Front Lift Jack

Leg Front Lift Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Downward Dog Sprint

Downward Dog Sprint

Quads Hamstrings Calves Glutes Shoulders Chest Abs Traps Lats

Knee Raise Step Jack

Knee Raise Step Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Stepback Pulldown

Stepback Pulldown

Quads Hamstrings Glutes Lats

3 Leg Dog Pose

Quads Hamstrings Glutes Abs Lats Shoulders Triceps

Puppy Pose

Glutes Lats Chest

Pyramid Pose

Quads Hamstrings Glutes Lats

Revolved Triangle Pose

Revolved Triangle Pose

Quads Hamstrings Glutes Abs Lats

Thread the Needle Pose

Thread the Needle Pose

Glutes Lats Abs

Tiger Curl Pose

Tiger Curl Pose

Quads Hamstrings Calves Glutes Lats Abs Triceps

3 Leg Chatarunga Pose

3 Leg Chatarunga Pose

Quads Hamstrings Glutes Abs Triceps Lats Shoulders Chest

Inchworm and Plank Leg Lift

Inchworm and Plank Leg Lift

Quads Hamstrings Glutes Abs Triceps Lats Shoulders Chest Biceps Forearms Traps

Walk The Dog

Hamstrings Calves Glutes Shoulders Lats Triceps

Single Downward Dog

Single Downward Dog

Hamstrings Calves Glutes Shoulders Lats Triceps

Dolphin Pose

Hamstrings Calves Glutes Triceps Shoulders Lats

Down Dog Knee to Nose

Down Dog Knee to Nose

Quads Hamstrings Calves Glutes Triceps Shoulders Lats Abs

Side Bend Arm Stretch

Side Bend Arm Stretch

Shoulders Lats Traps Triceps

Arm Tuck Side Bend

Arm Tuck Side Bend

Dancer Bend

Quads Hamstrings Calves Glutes Lats Shoulders Triceps

Double Knee Side Thrust

Double Knee Side Thrust

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Downward Dog Leg Raise

Downward Dog Leg Raise

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Bent-Over Shoulder Pendulum

Bent-Over Shoulder Pendulum

Swimming

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