3/4 Sit-Up
The 3/4 Sit-Up is a bodyweight core exercise that strengthens the abs and improves trunk control and stability.
All Bodyweight exercises
Training with no equipment? Explore the full bodyweight directory below. Each exercise includes technique tips and progressions for every level.
90/90 Hamstring
The 90/90 Hamstring stretch improves flexibility in the hamstrings and calves while reinforcing hip control and range of motion.
February 23, 2026
Adductor/Groin
The Adductor/Groin stretch increases mobility in the inner thighs and hips while promoting control through isometric engagement.
February 23, 2026
Air Bike
Air Bike is a dynamic core exercise that targets your abs with alternating motion to develop trunk control and endurance.
February 23, 2026
All Fours Quad Stretch
All Fours Quad Stretch improves mobility and lengthens the quads. It is excellent for recovery and restoring range of motion.
February 23, 2026
Alternate Heel Touchers
Alternate Heel Touchers strengthen the abs with a focus on side-to-side control. They are ideal for building stability and definition.
February 23, 2026
Alternate Leg Diagonal Bound
Diagonal bounds are an athletic drill for quads, hips, and glutes that improve power and movement precision.
February 23, 2026
Ankle Circles
Ankle Circles strengthen your calves while enhancing ankle joint mobility. Ideal as part of warm-ups or injury prevention.
February 23, 2026
Ankle On The Knee
Ankle On The Knee targets your glutes and improves hip flexibility. It is great for recovery and mobility.
February 23, 2026
Arm Circles
Arm Circles target your shoulders and traps, promoting mobility and joint health. Great for warm-ups and prehab.
February 23, 2026
Bench Jump
Bench Jumps target your quads, hamstrings, and calves. A great bodyweight option for power, agility, and reactive strength.
February 23, 2026
Bent-Knee Hip Raise
Bent-Knee Hip Raise strengthens the abs and improves control and stability through lower abdominal engagement.
February 23, 2026
Bent Knee Standing Calf Raise
Bent Knee Standing Calf Raises target the soleus and calves. They are excellent for improving balance, stability, and lower leg strength.
February 23, 2026
Bent-Knee Wall Sit Calf Raise
Bent-Knee Wall Sit Calf Raises target the soleus and calves while engaging the quadriceps. They help build endurance, balance, and lower leg strength.
February 23, 2026
Body Tricep Press
Body Triceps Press targets your triceps using only your bodyweight, ideal for building pushing strength and muscle control.
February 23, 2026
Body-Up
This no-equipment movement builds pressing strength and postural control, making it useful for strength, stability, and conditioning.
February 23, 2026
Bodyweight Squat
The bodyweight wquat targets your quads along with the glutes and hamstrings. It is great for building balanced strength and improving control.
February 23, 2026
Bodyweight Walking Lunge
Bodyweight Walking Lunge targets your quads along with the calves, glutes, and hamstrings. It is great for building balanced strength and improving control.
February 23, 2026
Bottoms Up
Bottoms Up targets your abs. It is great for building balanced strength and improving control.
February 23, 2026
Butt Lift (Bridge)
Butt Lift (Bridge) targets your glutes along with the hamstrings. It is great for building balanced strength and improving control.
February 23, 2026
Butt-Ups
Butt-Ups target your abs while promoting core engagement and stability.
February 23, 2026
Calf Stretch Elbows Against Wall
Calf Stretch (Elbows Against Wall) improves ankle mobility and calf flexibility using just your bodyweight and a wall.
February 23, 2026
Calf Stretch Hands Against Wall
Calf Stretch (Hands Against Wall) is a convenient way to lengthen tight calf muscles and support lower-leg recovery.
February 23, 2026
Carioca Quick Step
Carioca Quick Step builds coordination and strength through lateral motion that targets the adductors, glutes, and core.
February 23, 2026
Cat Stretch
Cat Stretch improves posture and mobility through gentle spinal flexion and breath control.
February 23, 2026
Chair Lower Back Stretch
The Chair Lower Back Stretch is a simple bodyweight movement that improves flexibility in the lats and lower back. Ideal for reducing tension and maintaining posture.
February 23, 2026
Child's Pose
This classic yoga pose improves flexibility in the spine and hips, helping you decompress after activity or long periods of sitting.
February 23, 2026
Chin To Chest Stretch
Chin to Chest Stretch improves neck flexibility and posture by gently stretching the cervical spine and traps.
February 23, 2026
Chin-Up
Chin-Ups are a foundational test of upper-body strength and control.
February 23, 2026
Clock Push-Up
Clock Push-Ups enhance bodyweight pushing strength with added challenge from lateral movement.
February 23, 2026
Close-Grip Push-Up off of a Dumbbell
Close-Grip Push-Up off of a Dumbbell builds upper body strength and triceps control with a narrow hand position and increased time under tension.
February 23, 2026
Cocoons
Cocoons target your abs with a curling motion that builds control, strength, and midline stability.
February 23, 2026
Crab Walks
Crab walks build endurance and total-body strength through controlled, ground-based movement.
February 23, 2026
Cross-Body Crunch
Cross-Body Crunches train the abdominals and obliques with controlled bodyweight movement.
February 23, 2026
Crossover Reverse Lunge
This lunge variation builds hip stability, rotation control, and flexibility in the lower back and legs.
February 23, 2026
Crunch - Hands Overhead
This variation challenges your abs by increasing the load through arm position, improving trunk strength and breathing discipline.
February 23, 2026