One Knee To Chest
One Knee To Chest targets your glutes along with the hamstrings and lower back. It is great for building balanced strength and improving control.
All Bodyweight exercises
Training with no equipment? Explore the full bodyweight directory below. Each exercise includes technique tips and progressions for every level.
Overhead Stretch
A simple standing stretch that lengthens the torso and improves mobility.
September 15, 2025
Overhead Triceps
A partner-assisted stretch for improving triceps and lat flexibility, perfect for post-workout recovery.
September 15, 2025
Pelvic Tilt Into Bridge
Strengthen your lower back and glutes with this two-phase movement designed to build control and stability.
September 15, 2025
Plank
A foundational bodyweight exercise for developing core strength and endurance.
September 15, 2025
Plyo Push-up
Plyo Push-up targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
September 15, 2025
Prone Manual Hamstring
A great way to train hamstring strength at home with no equipment—just a partner and coordination.
September 15, 2025
Pull Ups
The Pull-Up strengthens the lats, biceps, and upper back while challenging posture and grip. This foundational movement builds bodyweight strength and overhead control.
September 15, 2025
Push Up to Side Plank
A bodyweight movement that builds upper-body strength and rotational core control.
September 15, 2025
Push-Up Wide
Push-Up Wide targets your chest along with the abs, shoulders and triceps. It is great for building balanced strength and improving control.
September 15, 2025
Push-Ups - Close Triceps Position
Push-Ups - Close Triceps Position targets your triceps along with the chest and shoulders. It is great for building balanced strength and improving control.
September 15, 2025
Push-Ups With Feet Elevated
Push-Ups With Feet Elevated targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
September 15, 2025
Pushups (Close and Wide Hand Positions)
Pushups (Close and Wide Hand Positions) targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
September 15, 2025
Pushups
Pushups targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
September 15, 2025
Rear Leg Raises
Rear Leg Raises strengthen the hips and legs through controlled extension. Ideal for bodyweight training or mobility work, this exercise builds coordination and balance.
September 15, 2025
Reverse Crunch
A bodyweight core exercise that emphasizes the lower abs and teaches controlled hip movement.
September 15, 2025
Rocket Jump
A high-intensity plyometric drill that enhances leg strength and jumping ability.
September 15, 2025
Row
The Row strengthens the lats, upper back, and biceps while also training posture and shoulder control. It can be performed with a variety of tools including bodyweight, dumbbells, cables, or machines.
September 15, 2025
Runner's Stretch
A deep floor stretch that targets the hamstrings and enhances mobility after running or leg workouts.
September 15, 2025
Russian Twist
A bodyweight core movement that targets the abs through controlled rotational motion.
September 15, 2025
Scapular Pull-Up
A beginner-friendly bodyweight drill that targets the traps and lats for better posture and control.
September 15, 2025
Scissor Kick
A bodyweight core drill that builds abdominal endurance and control.
September 15, 2025
Scissors Jump
A dynamic bodyweight movement that boosts leg strength, balance, and conditioning.
September 15, 2025
Seated Biceps
Seated Biceps targets your biceps along with the chest and shoulders. It is great for building balanced strength and improving control.
September 15, 2025
Seated Calf Stretch
A bodyweight stretch that targets the calves, hamstrings, and lower back.
September 15, 2025
Seated Flat Bench Leg Pull-In
A bench-based ab exercise that targets your core with dynamic leg tucks and controlled movement.
September 15, 2025
Seated Floor Hamstring Stretch
An accessible, floor-based stretch that targets the hamstrings and supports better range of motion.
September 15, 2025
Seated Front Deltoid
Seated Front Deltoid targets your shoulders along with the chest. It is great for building balanced strength and improving control.
September 15, 2025
Seated Glute
A partner-assisted glute stretch that enhances hip mobility and releases lower body tension.
September 15, 2025
Seated Hamstring
A stretching exercise that uses gentle partner assistance to deepen hamstring flexibility and reduce tension.
September 15, 2025
Seated Leg Tucks
An effective bodyweight ab exercise performed on a bench to challenge coordination and control.
September 15, 2025
Seated Overhead Stretch
A side-bending stretch that opens up the core and helps reduce upper-body stiffness.
September 15, 2025
Shoulder Circles
Shoulder Circles targets your shoulders along with the traps. It is great for building balanced strength and improving control.
September 15, 2025
Shoulder Raise
Shoulder Raise targets your shoulders along with the lats. It is great for building balanced strength and improving control.
September 15, 2025
Shoulder Stretch
A light shoulder stretch that improves flexibility and supports better posture.
September 15, 2025
Side Bridge
The Side Bridge is an isometric exercise that trains the obliques and shoulders, ideal for building static core endurance and lateral stability.
September 15, 2025