Bodyweight Exercises
Bodyweight exercises use your own body as resistance, so you can train anywhere with no equipment. They build strength, control and fitness, and they are a great way to learn movement patterns before adding weight.
This page lists every bodyweight exercise in the library, from push-ups and split squats to core exercises and stretches.
Bodyweight Exercises With Step-By-Step Guides
Bicycle CrunchThe bicycle crunch is an ab exercise where you lie on your back and bring one elbow toward the opposite knee while…Bird DogThe bird dog is a core exercise done on your hands and knees.CrunchThe crunch is a floor exercise where you curl your head and shoulders off the ground by shortening your abs.Dead BugThe dead bug is a core exercise done lying on your back with your arms pointing at the ceiling and your knees…Glute BridgeThe glute bridge is a floor exercise where you lie on your back with your knees bent and push your hips up…Hamstring StretchThe seated hamstring stretch lengthens the muscles along the back of your thighs.Hip Flexor StretchThe half-kneeling hip flexor stretch targets the muscles at the front of your hip, which can feel tight after long hours of…Leg RaiseThe leg raise is an ab exercise where you lie on your back and raise your straight legs up toward the ceiling,…PlankThe plank is a core exercise where you hold your body in a straight line from head to heels, supported on your…Pull-UpThe pull-up is a bodyweight exercise where you hang from a bar with your palms facing away and pull yourself up until…Reverse CrunchThe reverse crunch is an ab exercise where you lie on your back and curl your hips off the floor, bringing your…Russian TwistThe Russian twist is a seated core exercise where you lean back slightly, lift your chest and rotate your torso from side…Split SquatThe split squat is a single-leg squat done in a staggered stance with one foot forward and one foot back.
How To Build A Bodyweight Workout
- Pick a push (like push-ups), a pull (like pull-ups) and a leg exercise (like split squats).
- Add one or two core exercises.
- Make exercises harder with slower reps, pauses or single-leg versions.
- Add a weighted vest once the reps get easy.
Related Exercise Pages
Frequently Asked Questions
Can You Build Muscle With Bodyweight Exercises?
Yes, especially as a beginner. Making exercises harder over time keeps them challenging.
How Often Should You Do Bodyweight Workouts?
Three to four sessions per week works well for most people.
Are Bodyweight Exercises Good For Beginners?
Yes. They are a safe and simple way to start and to learn good form.
Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.