Dead Bug
Dead Bug strengthens the abs while reinforcing proper spinal alignment and cross-body movement patterns.
All Bodyweight exercises
Training with no equipment? Explore the full bodyweight directory below. Each exercise includes technique tips and progressions for every level.
Decline Oblique Crunch
Decline Oblique Crunches enhance abdominal definition and rotational strength.
September 15, 2025
Decline Push-Up
Decline Push-Ups develop upper-body pushing power with no equipment required.
September 15, 2025
Decline Reverse Crunch
This ab-focused bodyweight exercise targets the lower abs while building control and pelvic stability.
September 15, 2025
Double Leg Butt Kick
This jump variation trains quick knee flexion and vertical power while enhancing coordination and reactivity.
September 15, 2025
Dynamic Back Stretch
This stretch loosens up your back and shoulders before strength work or cardio.
September 15, 2025
Dynamic Chest Stretch
Perform before pressing movements or upper-body workouts to increase range of motion.
September 15, 2025
Elbow Circles
This dynamic movement improves circulation and range of motion for the upper body.
September 15, 2025
Elbow to Knee
This exercise targets your abs with rotational movement, enhancing control and stability.
September 15, 2025
Elbows Back
This movement encourages upper-body mobility and postural correction with no equipment.
September 15, 2025
Fast Skipping
This plyometric movement develops quickness, rhythm, and dynamic leg drive.
September 15, 2025
Flat Bench Leg Pull-In
A bodyweight core exercise that improves abdominal strength and coordination.
September 15, 2025
Flat Bench Lying Leg Raise
A core isolation exercise that helps strengthen your abs and improve lower-body control.
September 15, 2025
Floor Glute-Ham Raise
A demanding bodyweight exercise that improves hamstring strength, knee control, and posterior chain stability.
September 15, 2025
Flutter Kicks
A bodyweight exercise to tone the glutes and hamstrings with minimal space and setup.
September 15, 2025
Freehand Jump Squat
A high-intensity bodyweight movement that builds strength, balance, and vertical explosiveness.
September 15, 2025
Frog Hops
A dynamic bodyweight movement that enhances lower-body power and balance.
September 15, 2025
Frog Sit-Ups
A variation of the traditional sit-up that improves core strength and hip mobility.
September 15, 2025
Front Leg Raises
A light warm-up or mobility exercise that improves leg flexibility and control.
September 15, 2025
Glute Kickback
This bodyweight movement is ideal for glute activation, warm-ups, or home training.
September 15, 2025
Gorilla Chin/Crunch
A bodyweight combo move that targets your abs, lats, and arms with each repetition.
September 15, 2025
Groin and Back Stretch
A gentle stretch that improves mobility and posture through the hips and spine.
September 15, 2025
Groiners
A fast-paced stretch that targets the hips, adductors, and total body mobility.
September 15, 2025
Hamstring Stretch
A gentle, floor-based stretch that lengthens the back of your leg.
September 15, 2025
Handstand Push-Ups
An advanced bodyweight exercise for powerful shoulders and strong upper-body coordination.
September 15, 2025
Hanging Leg Raise
A challenging core movement that improves abdominal strength and body control.
September 15, 2025
Hanging Pike
An intense bodyweight ab exercise that enhances coordination and builds strong core muscles.
September 15, 2025
Hinge
The Hinge targets the posterior chain—especially the hamstrings, glutes, and lower back. It improves hip function, spinal alignment, and total-body coordination.
September 15, 2025
Hip Circles (prone)
A gentle yet effective exercise to improve hip control, balance, and joint health.
September 15, 2025
Hug Knees To Chest
A simple floor stretch that supports recovery and relieves lower back tightness.
September 15, 2025
Hyperextensions Without a Hyperextension Bench
A bodyweight movement that trains the lower back and hamstrings when a bench or machine isn’t available.
September 15, 2025
Inchworm
A dynamic movement to stretch the hamstrings and engage the core while walking forward with your hands.
September 15, 2025
Incline Push-Up Close-Grip
An incline bodyweight push-up focused on triceps activation using a close grip.
September 15, 2025
Incline Push-Up Medium
A medium-grip incline push-up that targets upper-body muscles with a manageable challenge for beginners and intermediate users.
September 15, 2025
Incline Push-Up Reverse Grip
An incline push-up with palms facing up to challenge arm control and chest activation.
September 15, 2025
Incline Push-Up Wide
A bodyweight incline push-up that focuses on chest engagement by widening your hand position.
September 15, 2025