Side Jackknife
A core exercise that sculpts the obliques and builds lateral strength with no equipment.
All Bodyweight exercises
Training with no equipment? Explore the full bodyweight directory below. Each exercise includes technique tips and progressions for every level.
Side Leg Raises
A dynamic stretch that targets the inner thighs and improves range of motion in the hips.
September 15, 2025
Side-Lying Floor Stretch
A relaxing stretch that opens up the lats and improves lateral torso flexibility.
September 15, 2025
Side Lying Groin Stretch
A side-lying groin stretch to loosen the inner thighs and improve hip flexibility.
September 15, 2025
Side Neck Stretch
A quick neck mobility drill that helps reduce tension and improve range of motion.
September 15, 2025
Side Standing Long Jump
A plyometric drill that enhances jumping ability and lateral movement control.
September 15, 2025
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.
September 15, 2025
Single-Arm Push-Up
An advanced push-up variation that tests stability, strength, and control with just one arm.
September 15, 2025
Single Leg Butt Kick
A fast-paced movement that builds quad power, coordination, and agility.
September 15, 2025
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.
September 15, 2025
Sit Squats
A great foundational movement to reinforce safe squatting patterns and leg strength.
September 15, 2025
Sit-Up
A foundational ab exercise that targets the core and builds strength using just your body.
September 15, 2025
Spider Crawl
Spider Crawl targets your abs along with the chest, shoulders and triceps. It is great for building balanced strength and improving control.
September 15, 2025
Spinal Stretch
A seated twist and lean that stretches your spine, improves posture, and boosts rotation.
September 15, 2025
Split Jump
A plyometric lunge jump that enhances leg drive, balance, and cardiovascular endurance.
September 15, 2025
Split Squats
A dynamic leg movement that combines strength and mobility with simple jumping transitions.
September 15, 2025
Standing Gastrocnemius Calf Stretch
A simple standing stretch for improved calf and hamstring flexibility and circulation.
September 15, 2025
Standing Hip Circles
A low-impact warm-up movement that enhances joint range and prepares the hips for action.
September 15, 2025
Standing Hip Flexors
A basic stretch to improve posture, relieve tension, and enhance lower-body mobility.
September 15, 2025
Standing Lateral Stretch
The Standing Lateral Stretch targets the obliques and side body, supporting flexibility, spinal mobility, and posture.
September 15, 2025
Standing Long Jump
A powerful leg-driven jump that improves athleticism, coordination, and lower-body force.
September 15, 2025
Standing Pelvic Tilt
A subtle but powerful drill for body awareness and spinal mobility.
September 15, 2025
Standing Soleus And Achilles Stretch
A great way to relieve tightness and improve movement in the lower leg.
September 15, 2025
Standing Toe Touches
A gentle standing stretch for the back of your legs.
September 15, 2025
Standing Towel Triceps Extension
Standing Towel Triceps Extensions help strengthen the triceps with minimal equipment, making them ideal for partner workouts or home training.
September 15, 2025
Star Jump
An energetic plyometric move that trains strength and agility.
September 15, 2025
Step-up with Knee Raise
A dynamic lower-body exercise that enhances hip mobility and stability.
September 15, 2025
Stomach Vacuum
An internal core exercise that enhances stability and can help flatten the abdomen.
September 15, 2025
Superman
Superman targets the lower back and glutes, helping improve posture, mobility, and back strength.
September 15, 2025
The Straddle
The Straddle helps increase lower body flexibility, ideal for improving movement quality and recovery.
September 15, 2025
Toe Touchers
Toe Touchers isolate the abs through a dynamic movement that enhances core strength and control.
September 15, 2025
Trail Running/Walking
Trail Running or Walking strengthens the lower body and improves heart health using varied outdoor terrain.
September 15, 2025
Tricep Side Stretch
This quick stretch relieves upper arm tension and improves overhead mobility.
September 15, 2025
Triceps Stretch
The Triceps Stretch is a gentle movement that targets your upper arms and back muscles.
September 15, 2025
Tuck Crunch
This exercise targets the abs with a tight, focused range of motion.
September 15, 2025
Turkish Get-Up
The Turkish Get-Up trains your core, shoulders, and glutes while also working the hamstrings, hips, and triceps. This classic movement improves mobility, control, and real-world strength.
September 15, 2025