Hug Knees To Chest
A simple floor stretch that supports recovery and relieves lower back tightness.
All Bodyweight exercises
Training with no equipment? Explore the full bodyweight directory below. Each exercise includes technique tips and progressions for every level.
Hyperextensions Without a Hyperextension Bench
A bodyweight movement that trains the lower back and hamstrings when a bench or machine isn’t available.
April 1, 2026
Inchworm
A dynamic movement to stretch the hamstrings and engage the core while walking forward with your hands.
April 1, 2026
Incline Push-Up Close-Grip
An incline bodyweight push-up focused on triceps activation using a close grip.
April 1, 2026
Incline Push-Up Medium
A medium-grip incline push-up that targets upper-body muscles with a manageable challenge for beginners and intermediate users.
April 1, 2026
Incline Push-Up Reverse Grip
An incline push-up with palms facing up to challenge arm control and chest activation.
April 1, 2026
Incline Push-Up Wide
A bodyweight incline push-up that focuses on chest engagement by widening your hand position.
April 1, 2026
Incline Push-Up
A bodyweight push-up performed with hands on an elevated surface to train chest, shoulders, and triceps with less strain.
April 1, 2026
Inverted Row
A horizontal pulling movement that helps build upper-body balance and control.
April 1, 2026
Iron Crosses (stretch)
A rotating floor stretch that helps unlock your hips and reduce stiffness.
April 1, 2026
Isometric Chest Squeezes
An isometric chest exercise that strengthens upper body muscles without movement or equipment.
April 1, 2026
Isometric Neck Exercise - Front And Back
A bodyweight neck training drill that targets both the front and back through static contraction.
April 1, 2026
Isometric Neck Exercise - Sides
An isometric neck drill that builds strength and stability in the lateral neck muscles.
April 1, 2026
Isometric Wipers
A bodyweight drill that builds upper-body strength and control through lateral movement.
April 1, 2026
Jackknife Sit-Up
A full-body core exercise that combines leg raises and sit-ups into one motion.
April 1, 2026
Janda Sit-Up
A slow, controlled sit-up that uses glute tension to eliminate hip flexor involvement.
April 1, 2026
Jogging, Outdoors
Jogging outdoors builds endurance and supports overall cardiovascular health while engaging the legs and core.
April 1, 2026
Jumping Jacks
Jumping Jacks target the shoulders, legs, and core while elevating heart rate. They are ideal for improving cardiovascular fitness and coordination.
April 1, 2026
Knee Across The Body
Knee Across The Body targets your glutes along with the abductors and lower back. It is great for building balanced strength and improving control.
April 1, 2026
Knee Circles
A gentle circular motion that increases blood flow and coordination.
April 1, 2026
Knee Tuck Jump
A high-effort plyometric drill for building athletic performance.
April 1, 2026
Kneeling Arm Drill
A sprint-prep drill to train arm rhythm and power.
April 1, 2026
Kneeling Forearm Stretch
Kneeling Forearm Stretch targets your forearms. It is great for building balanced strength and improving control.
April 1, 2026
Kneeling Hip Flexor
A restorative stretch for quads and hip flexors.
April 1, 2026
Lateral Bound
A dynamic bodyweight exercise for building speed, control, and lateral strength.
April 1, 2026
Lateral Lunge
Lateral Lunges target the glutes, quadriceps, and adductors. They improve lower body strength, hip mobility, and side-to-side balance.
April 1, 2026
Leg Lift
A bodyweight isolation movement that improves hip strength, posture, and balance.
April 1, 2026
Leg Pull-In
Leg Pull-In targets your abs. It is great for building balanced strength and improving control.
April 1, 2026
Leg-Up Hamstring Stretch
An effective stretch to improve flexibility, posture, and reduce tightness in the hamstrings.
April 1, 2026
Linear 3-Part Start Technique
A drill for athletes looking to build explosive speed and improve running mechanics.
April 1, 2026
Linear Acceleration Wall Drill
Linear Acceleration Wall Drill targets your hamstrings along with the calves, glutes and quads. It is great for building balanced strength and improving control.
April 1, 2026
Looking At Ceiling
A kneeling posture that improves quad flexibility and spinal alignment.
April 1, 2026
Lower Back Curl
A foundational movement that builds control through the posterior chain.
April 1, 2026
Lunge
The Lunge strengthens the quads, glutes, and hamstrings while developing balance and mobility. It is ideal for building unilateral strength and real-world leg function.
April 1, 2026
Lying Alternating Leg Raises
A controlled supine exercise targeting the hip flexors and core stability.
April 1, 2026
Lying Crossover
A floor-based stretch targeting hip flexibility and abductor control using light resistance.
April 1, 2026