Bodyweight exercises — no equipment needed
107 exercises that need no equipment at all — just you and a bit of floor space.
- 90/90 Hip Switches — Beginner · Glutes
- Ankle Rocks — Beginner · Calves
- Archer Push-ups — Advanced · Chest
- Assisted Pistol Squats — Intermediate · Quadriceps
- Backpack Carry — Beginner · Forearms
- Bear Crawl — Beginner · Rectus Abdominis, Shoulders
- Bicycle Crunches — Intermediate · Rectus Abdominis
- Bird Dog — Beginner · Transverse Abdominis, Lower Back
- Broad Jump + Backpedal — Intermediate · Glutes, Quadriceps
- Broad Jumps — Intermediate · Quadriceps, Glutes
- Burpees — Intermediate · Glutes, Quadriceps
- Butt Kicks — Beginner · Hamstrings
- Calf Raises — Beginner · Calves
- Cat-Cow Stretch — Beginner · Lower Back
- Child's Pose — Beginner · Lower Back
- Cobra Stretch — Beginner · Rectus Abdominis
- Cossack Squats — Intermediate · Glutes, Quadriceps
- Crab Walk — Beginner · Triceps, Shoulders
- Crunches — Beginner · Rectus Abdominis
- Curtsy Lunges — Intermediate · Quadriceps, Glutes
- Dead Bug — Beginner · Transverse Abdominis
- Dead Bug Hold — Beginner · Transverse Abdominis
- Decline Knee Push-ups — Beginner · Chest
- Deep Squat Hold — Beginner · Quadriceps, Hamstrings
- Diamond Push-ups — Intermediate · Triceps
- Diaphragmatic Breathing — Beginner · Transverse Abdominis
- Donkey Kicks — Beginner · Glutes
- Doorframe Rows — Beginner · Back
- Downward Facing Dog — Beginner · Calves, Hamstrings
- Elevated Pike Push-ups — Advanced · Shoulders
- Fire Hydrants — Beginner · Glutes
- Floor Slides — Beginner · Back
- Flutter Kicks — Beginner · Rectus Abdominis
- Forward Lunges — Beginner · Glutes, Quadriceps
- Frog Pumps — Beginner · Glutes
- Front Hold — Beginner · Transverse Abdominis
- Glute Bridge — Beginner · Glutes
- Good Mornings — Beginner · Lower Back, Hamstrings
- Hamstring Walkouts — Intermediate · Hamstrings
- Hand Release Push-ups — Intermediate · Chest
- Happy Baby — Beginner · Glutes
- Heels Elevated Squats — Beginner · Quadriceps
- High Knees — Beginner · Quadriceps
- Hindu Push-ups — Intermediate · Shoulders, Chest
- Hip Airplanes — Advanced · Glutes
- Hollow Body Hold — Intermediate · Rectus Abdominis
- Hollow Rocks — Advanced · Rectus Abdominis
- Inchworm Walkout — Beginner · Shoulders, Rectus Abdominis
- Incline Knee Push-ups — Beginner · Chest
- Jump Lunges — Advanced · Quadriceps, Glutes
- Jump Squats — Intermediate · Quadriceps, Glutes
- Lateral Lunges — Beginner · Glutes, Quadriceps
- Lateral Shuffles — Beginner · Quadriceps
- Leg Raises — Intermediate · Rectus Abdominis
- Legs Up the Wall — Beginner · Hamstrings
- Long Lever Plank — Intermediate · Rectus Abdominis
- Mountain Climbers — Beginner · Rectus Abdominis
- Mountain Pose — Beginner · Quadriceps
- Nordic Hamstring Lowers — Advanced · Hamstrings
- Overhead Backpack Hold — Intermediate · Shoulders
- Pigeon Pose — Intermediate · Glutes
- Pike Push-ups — Intermediate · Shoulders
- Plank — Beginner · Transverse Abdominis, Rectus Abdominis
- Plank Shoulder Taps — Intermediate · Shoulders, Transverse Abdominis
- Plank Up-Downs — Intermediate · Rectus Abdominis, Transverse Abdominis
- Plank Walks — Intermediate · Shoulders, Transverse Abdominis
- Prone Y Raises — Beginner · Back
- Pseudo Planche Push-ups — Advanced · Chest
- Push-ups — Beginner · Chest
- Reverse Crunch — Beginner · Rectus Abdominis
- Reverse Lunges — Beginner · Glutes, Quadriceps
- Reverse Snow Angels — Beginner · Back
- Russian Twists — Beginner · Obliques
- Scissor Kicks — Beginner · Rectus Abdominis, Obliques
- Seated Forward Fold — Beginner · Hamstrings
- Shrimp Squats — Advanced · Quadriceps
- Shuttle Runs — Intermediate · Quadriceps, Hamstrings
- Side Plank — Beginner · Obliques
- Single Arm Push-up — Expert · Chest, Shoulders
- Single Leg Calf Raises — Intermediate · Calves
- Single Leg Deadlift — Intermediate · Hamstrings, Glutes
- Single Leg Glute Bridge — Intermediate · Glutes
- Single Leg Landings — Intermediate · Quadriceps
- Single Leg Squats (Pistol Squats) — Expert · Glutes, Quadriceps
- Skater Hops — Intermediate · Glutes, Quadriceps
- Split Jumps — Advanced · Glutes, Quadriceps
- Squats — Beginner · Quadriceps, Glutes
- Star Jumps (Jumping Jacks) — Beginner · Quadriceps, Calves
- Step-back Squats — Beginner · Quadriceps
- Sumo Squats — Beginner · Glutes, Quadriceps
- Superman — Beginner · Lower Back
- Supine Spinal Twist — Beginner · Obliques
- Thoracic Rotations — Beginner · Back
- Thread the Needle — Beginner · Obliques
- Toe Touch Crunches — Beginner · Rectus Abdominis
- Towel Rows — Beginner · Back
- Tree Pose — Beginner · Quadriceps, Calves
- Tuck Jumps — Advanced · Glutes, Quadriceps
- V-Ups — Advanced · Rectus Abdominis
- Walking Lunges — Intermediate · Glutes, Quadriceps
- Wall Push-ups — Beginner · Chest
- Wall Sit — Beginner · Quadriceps
- Wall Walk — Advanced · Shoulders
- Warrior I — Intermediate · Quadriceps, Glutes
- Warrior II — Intermediate · Quadriceps
- Wide Grip Push-ups — Beginner · Chest
- World's Greatest Stretch — Beginner · Hamstrings, Glutes