Best Bodyweight 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