Best Bodyweight Exercises
124 bodyweight exercises organized by primary muscle. Whether you have a fully-stocked commercial gym or only a single piece of equipment, you can build a complete program from this list.
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124 exercises
Push-Up
Chest · Bodyweight · 10–20 reps
Pull-Up
Back · Bodyweight · 5–10 reps
Tricep Dip
Triceps · Bodyweight · 8–15 reps
Standing Calf Raise
Calves · Bodyweight · 12–20 reps
Crunch
Abs · Bodyweight · 15–25 reps
Hanging Leg Raise
Abs · Bodyweight · 10–15 reps
Copenhagen Plank
Adductors · Bodyweight · 20–45 reps
Side-Lying Hip Abduction
Abductors · Bodyweight · 15–25 reps
- Neck Curl Neck · Bodyweight · 12–20 reps
- Neck Extension Neck · Bodyweight · 12–20 reps
- Oblique Crunch Obliques · Bodyweight · 12–20 reps
- Side Plank Hip Dip Obliques · Bodyweight · 10–20 reps
- Decline Push-Up Chest · Bodyweight · 10–20 reps
- Diamond Push-Up Triceps · Bodyweight · 8–15 reps
- Chest Dip Chest · Bodyweight · 8–15 reps
- Wide-Grip Pull-Up Back · Bodyweight · 5–10 reps
- Chin-Up Back · Bodyweight · 5–10 reps
- Pistol Squat Quads · Bodyweight · 5–10 reps
- Nordic Hamstring Curl Hamstrings · Bodyweight · 5–10 reps
- Single-Leg Hip Thrust Glutes · Bodyweight · 10–15 reps
- Glute Bridge Glutes · Bodyweight · 12–20 reps
- Single-Leg Calf Raise Calves · Bodyweight · 12–20 reps
- Decline Crunch Abs · Bodyweight · 15–25 reps
- Ab Wheel Rollout Abs · Bodyweight · 8–15 reps
- Plank Abs · Bodyweight · 30–60 reps
- Isometric Neck Hold Neck · Bodyweight · 20–45 reps
- Hanging Oblique Raise Obliques · Bodyweight · 8–15 reps
- Wide-Grip Push-Up Chest · Bodyweight · 10–20 reps
- Pike Push-Up Shoulders · Bodyweight · 8–15 reps
- Wall Handstand Push-Up Shoulders · Bodyweight · 5–12 reps
- Body Row Back · Bodyweight · 8–15 reps
- Wide-Grip Body Row Back · Bodyweight · 8–15 reps
- Superman Back · Bodyweight · 12–20 reps
- Reverse Snow Angel Back · Bodyweight · 12–20 reps
- Prone Swimmer Back · Bodyweight · 12–20 reps
- Prone Y-T-W Raise Back · Bodyweight · 12–20 reps
- Neutral-Grip Pull-Up Back · Bodyweight · 6–12 reps
- Scapular Pull-Up Traps · Bodyweight · 10–15 reps
- Dead Hang Shrug Traps · Bodyweight · 10–15 reps
- Bodyweight Bar Curl Biceps · Bodyweight · 8–15 reps
- Bench Dip Triceps · Bodyweight · 8–15 reps
- Bodyweight Squat Quads · Bodyweight · 12–20 reps
- Sissy Squat Quads · Bodyweight · 10–15 reps
- Bodyweight Split Squat Quads · Bodyweight · 10–15 reps
- Bodyweight Reverse Lunge Quads · Bodyweight · 10–15 reps
- Bodyweight Step-Up Quads · Bodyweight · 12–20 reps
- Single-Leg Romanian Deadlift Hamstrings · Bodyweight · 10–15 reps
- Slider Leg Curl Hamstrings · Bodyweight · 8–15 reps
- Bodyweight Good Morning Hamstrings · Bodyweight · 12–20 reps
- Single-Leg Glute Bridge Glutes · Bodyweight · 12–20 reps
- Frog Pump Glutes · Bodyweight · 15–25 reps
- Quadruped Hip Extension Glutes · Bodyweight · 12–20 reps
- Sit-Up Abs · Bodyweight · 15–20 reps
- Bicycle Crunch Abs · Bodyweight · 15–20 reps
- Lying Leg Raise Abs · Bodyweight · 12–20 reps
- Reverse Crunch Abs · Bodyweight · 12–20 reps
- Flutter Kicks Abs · Bodyweight · 15–20 reps
- V-Up Abs · Bodyweight · 10–15 reps
- Dead Bug Abs · Bodyweight · 12–20 reps
- Hollow Body Hold Abs · Bodyweight · 30–60 reps
- Side Plank Abs · Bodyweight · 30–60 reps
- Russian Twist Abs · Bodyweight · 15–20 reps
- Toes-to-Bar Abs · Bodyweight · 8–15 reps
- Hanging Knee Raise Abs · Bodyweight · 12–20 reps
- Donkey Calf Raise Calves · Bodyweight · 15–20 reps
- Dead Hang Forearms · Bodyweight · 20–45 reps
- Towel Hang Forearms · Bodyweight · 15–40 reps
- Seated Hamstring Stretch Hamstrings · Bodyweight · 20–45 reps
- Standing Toe-Touch Stretch Hamstrings · Bodyweight · 20–45 reps
- Standing Quad Stretch Quads · Bodyweight · 20–45 reps
- Side-Lying Quad Stretch Quads · Bodyweight · 20–45 reps
- Kneeling Hip-Flexor Stretch Quads · Bodyweight · 20–45 reps
- Figure-Four Glute Stretch Glutes · Bodyweight · 20–45 reps
- Seated Glute Stretch Glutes · Bodyweight · 20–45 reps
- Butterfly Groin Stretch Adductors · Bodyweight · 20–45 reps
- Standing Calf Stretch Calves · Bodyweight · 20–45 reps
- IT-Band & Glute Stretch Abductors · Bodyweight · 20–45 reps
- Child's Pose Back · Bodyweight · 20–45 reps
- Cat-Cow Stretch Back · Bodyweight · 20–45 reps
- Seated Spinal Twist Obliques · Bodyweight · 20–45 reps
- Knee-to-Chest Stretch Back · Bodyweight · 20–45 reps
- Double Knee-to-Chest Stretch Back · Bodyweight · 20–45 reps
- Standing Side-Bend Stretch Obliques · Bodyweight · 20–45 reps
- Doorway Chest Stretch Chest · Bodyweight · 20–45 reps
- Behind-the-Head Chest Stretch Chest · Bodyweight · 20–45 reps
- Cross-Body Shoulder Stretch Shoulders · Bodyweight · 20–45 reps
- Overhead Triceps Stretch Triceps · Bodyweight · 20–45 reps
- Upper-Back Stretch Back · Bodyweight · 20–45 reps
- Side Neck Stretch Neck · Bodyweight · 20–45 reps
- Chin-to-Chest Neck Stretch Neck · Bodyweight · 20–45 reps
- Kneeling Wrist & Forearm Stretch Forearms · Bodyweight · 20–45 reps
- Isometric Wall Press Shoulders · Bodyweight · 15–30 reps
- Eccentric Heel Drop Calves · Bodyweight · 10–15 reps
- Box Jump Quads · Bodyweight · 3–6 reps
- Jump Squat Quads · Bodyweight · 3–6 reps
- Broad Jump (Standing Long Jump) Glutes · Bodyweight · 3–6 reps
- Tuck Jump Quads · Bodyweight · 3–6 reps
- Depth Jump Quads · Bodyweight · 3–6 reps
- Split-Squat Jump Quads · Bodyweight · 3–6 reps
- Scissor Jump Quads · Bodyweight · 3–6 reps
- Lateral Bound (Skater) Glutes · Bodyweight · 3–6 reps
- Lateral Box Jump Glutes · Bodyweight · 3–6 reps
- Single-Leg Hop Quads · Bodyweight · 3–6 reps
- Star Jump Quads · Bodyweight · 3–6 reps
- Bench Jump Quads · Bodyweight · 3–6 reps
- Hurdle Hops Calves · Bodyweight · 3–6 reps
- Cone Hops Calves · Bodyweight · 3–6 reps
- Lateral Box Shuffle Calves · Bodyweight · 3–6 reps
- Plyometric (Clap) Push-Up Chest · Bodyweight · 3–6 reps
- Medicine Ball Chest Pass Chest · Bodyweight · 3–6 reps
- Medicine Ball Slam Abs · Bodyweight · 3–6 reps
- Medicine Ball Rotational Throw Obliques · Bodyweight · 3–6 reps
- Overhead Medicine Ball Throw Shoulders · Bodyweight · 3–6 reps
- Yoke Walk Quads · Bodyweight · 1–5 reps
- Rickshaw Carry Forearms · Bodyweight · 1–5 reps
- Conan's Wheel Quads · Bodyweight · 1–5 reps
- Sled Push (Prowler) Quads · Bodyweight · 1–5 reps
- Sled Drag (Harness) Quads · Bodyweight · 1–5 reps
- Backward Sled Drag Quads · Bodyweight · 1–5 reps
- Tire Flip Quads · Bodyweight · 1–5 reps
- Atlas Stone Load Back · Bodyweight · 1–5 reps
- Sandbag Load Quads · Bodyweight · 1–5 reps
- Keg Load Back · Bodyweight · 1–5 reps
- Car Deadlift Quads · Bodyweight · 1–5 reps
Exercise illustrations: Illustration: Everkinetic (CC BY-SA 4.0)
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