Seated Calf Stretch
A bodyweight stretch that targets the calves, hamstrings, and lower back.
All Bodyweight exercises
Training with no equipment? Explore the full bodyweight directory below. Each exercise includes technique tips and progressions for every level.
Seated Flat Bench Leg Pull-In
A bench-based ab exercise that targets your core with dynamic leg tucks and controlled movement.
April 1, 2026
Seated Floor Hamstring Stretch
An accessible, floor-based stretch that targets the hamstrings and supports better range of motion.
April 1, 2026
Seated Front Deltoid
Seated Front Deltoid targets your shoulders along with the chest. It is great for building balanced strength and improving control.
April 1, 2026
Seated Glute
A partner-assisted glute stretch that enhances hip mobility and releases lower body tension.
April 1, 2026
Seated Hamstring
A stretching exercise that uses gentle partner assistance to deepen hamstring flexibility and reduce tension.
April 1, 2026
Seated Knee Raises
A simple seated exercise that targets the hip flexors and improves lower-body control.
April 1, 2026
Seated Leg Tucks
An effective bodyweight ab exercise performed on a bench to challenge coordination and control.
April 1, 2026
Seated Overhead Stretch
A side-bending stretch that opens up the core and helps reduce upper-body stiffness.
April 1, 2026
Shoulder Circles
Shoulder Circles targets your shoulders along with the traps. It is great for building balanced strength and improving control.
April 1, 2026
Shoulder Raise
Shoulder Raise targets your shoulders along with the lats. It is great for building balanced strength and improving control.
April 1, 2026
Shoulder Stretch
A light shoulder stretch that improves flexibility and supports better posture.
April 1, 2026
Shuttle Runs
Shuttle runs increase heart rate quickly while training acceleration, deceleration, and agility.
April 1, 2026
Side Bridge
The Side Bridge is an isometric exercise that trains the obliques and shoulders, ideal for building static core endurance and lateral stability.
April 1, 2026
Side Jackknife
A core exercise that sculpts the obliques and builds lateral strength with no equipment.
April 1, 2026
Side Leg Raises
A dynamic stretch that targets the inner thighs and improves range of motion in the hips.
April 1, 2026
Side-Lying Floor Stretch
A relaxing stretch that opens up the lats and improves lateral torso flexibility.
April 1, 2026
Side Lying Groin Stretch
A side-lying groin stretch to loosen the inner thighs and improve hip flexibility.
April 1, 2026
Side Neck Stretch
A quick neck mobility drill that helps reduce tension and improve range of motion.
April 1, 2026
Side Plank
Side Planks strengthen the obliques and core. They help improve balance, posture, and overall trunk stability.
April 1, 2026
Side Standing Long Jump
A plyometric drill that enhances jumping ability and lateral movement control.
April 1, 2026
Side Wrist Pull
Side Wrist Pull targets your shoulders along with the forearms and lats. It is great for building balanced strength and improving control.
April 1, 2026
Single-Arm Push-Up
An advanced push-up variation that tests stability, strength, and control with just one arm.
April 1, 2026
Single Leg Butt Kick
A fast-paced movement that builds quad power, coordination, and agility.
April 1, 2026
Single Leg Glute Bridge
Single Leg Glute Bridge targets your glutes along with the hamstrings. It is great for building balanced strength and improving control.
April 1, 2026
Sit Squats
A great foundational movement to reinforce safe squatting patterns and leg strength.
April 1, 2026
Sit-Up
A foundational ab exercise that targets the core and builds strength using just your body.
April 1, 2026
Skater Jumps
Skater jumps elevate heart rate while strengthening the glutes and legs through explosive side-to-side motion.
April 1, 2026
Spider Crawl
Spider Crawl targets your abs along with the chest, shoulders and triceps. It is great for building balanced strength and improving control.
April 1, 2026
Spinal Stretch
A seated twist and lean that stretches your spine, improves posture, and boosts rotation.
April 1, 2026
Split Jump
A plyometric lunge jump that enhances leg drive, balance, and cardiovascular endurance.
April 1, 2026
Split Squats
A dynamic leg movement that combines strength and mobility with simple jumping transitions.
April 1, 2026
Sprint Intervals
Sprint intervals raise heart rate quickly and improve endurance through repeated high-intensity efforts.
April 1, 2026
Standing Gastrocnemius Calf Stretch
A simple standing stretch for improved calf and hamstring flexibility and circulation.
April 1, 2026
Standing Hip Circles
A low-impact warm-up movement that enhances joint range and prepares the hips for action.
April 1, 2026
Standing Hip Flexors
A basic stretch to improve posture, relieve tension, and enhance lower-body mobility.
April 1, 2026