Standing Knee Raises
A functional lower-body movement that strengthens the hip flexors and enhances stability.
All Bodyweight exercises
Training with no equipment? Explore the full bodyweight directory below. Each exercise includes technique tips and progressions for every level.
Standing Lateral Stretch
The Standing Lateral Stretch targets the obliques and side body, supporting flexibility, spinal mobility, and posture.
April 1, 2026
Standing Long Jump
A powerful leg-driven jump that improves athleticism, coordination, and lower-body force.
April 1, 2026
Standing Pelvic Tilt
A subtle but powerful drill for body awareness and spinal mobility.
April 1, 2026
Standing Soleus And Achilles Stretch
A great way to relieve tightness and improve movement in the lower leg.
April 1, 2026
Standing Toe Touches
A gentle standing stretch for the back of your legs.
April 1, 2026
Standing Towel Triceps Extension
Standing Towel Triceps Extensions help strengthen the triceps with minimal equipment, making them ideal for partner workouts or home training.
April 1, 2026
Star Jump
An energetic plyometric move that trains strength and agility.
April 1, 2026
Step-up with Knee Raise
A dynamic lower-body exercise that enhances hip mobility and stability.
April 1, 2026
Stomach Vacuum
An internal core exercise that enhances stability and can help flatten the abdomen.
April 1, 2026
Superman
Superman targets the lower back and glutes, helping improve posture, mobility, and back strength.
April 1, 2026
Supine Straight Leg Raises
A rehabilitation-friendly exercise that strengthens the hip flexors.
April 1, 2026
The Straddle
The Straddle helps increase lower body flexibility, ideal for improving movement quality and recovery.
April 1, 2026
Toe Touchers
Toe Touchers isolate the abs through a dynamic movement that enhances core strength and control.
April 1, 2026
Trail Running/Walking
Trail Running or Walking strengthens the lower body and improves heart health using varied outdoor terrain.
April 1, 2026
Tricep Side Stretch
This quick stretch relieves upper arm tension and improves overhead mobility.
April 1, 2026
Triceps Stretch
The Triceps Stretch is a gentle movement that targets your upper arms and back muscles.
April 1, 2026
Tuck Crunch
This exercise targets the abs with a tight, focused range of motion.
April 1, 2026
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.
April 1, 2026
Up and Down Plank
The up and down plank targets your abs with secondary activation in your shoulders and triceps. It’s great for improving core stability, posture, and upper-body coordination.
April 1, 2026
Upper Back-Leg Grab
This bodyweight stretch targets the hamstrings and back to support mobility and recovery.
April 1, 2026
Upper Back Stretch
The Upper Back Stretch loosens stiff muscles and encourages healthy shoulder alignment.
April 1, 2026
Upward Stretch
This overhead stretch targets the shoulders, lats, and chest in one gentle motion.
April 1, 2026
V-Bar Pullup
V-Bar Pullup targets the lats, biceps, and upper back using a unique grip for focused engagement.
April 1, 2026
Walking, Outdoors
Walking outdoors improves endurance and supports joint health with minimal stress.
April 1, 2026
Wide-Grip Rear Pull-Up
Wide-Grip Rear Pull-Ups build lat and upper back strength using bodyweight resistance and precise control.
April 1, 2026
Wind Sprints
Wind Sprints work the abs through explosive, alternating leg lifts from a hanging position.
April 1, 2026
Windmills
Windmills target hip mobility, hamstring flexibility, and trunk rotation in a smooth, flowing motion.
April 1, 2026
World's Greatest Stretch
The World’s Greatest Stretch develops mobility across multiple joints—perfect for warm-ups and full-body resets.
April 1, 2026
Wrist Circles
Wrist Circles target the forearms and help support joint health, flexibility, and movement prep.
April 1, 2026