Bodyweight Exercises: 234+ No-Equipment Movements
Bodyweight training uses your own body as resistance, requiring zero equipment. This makes it perfect for home workouts, travel, outdoor training, or crowded gyms. But do not mistake accessibility for lack of effectiveness: gymnasts and calisthenics athletes build impressive physiques with just their bodyweight. From push-ups to pull-ups to pistol squats, bodyweight progressions can challenge you for years. The convenience means no excuses for missing workouts.
Best Bodyweight Exercises
Pull-Up
The gold standard upper body pull, building back, biceps, and grip strength.
Push-Up
The foundational push exercise that works anywhere with zero equipment.
Bodyweight Squat
Fundamental movement pattern for lower body mobility and strength.
Dip
Challenging chest and tricep builder using parallel bars or sturdy surfaces.
Plank
Core stability exercise that builds endurance in your entire midsection.
Lunge
Single-leg exercise building balance and lower body strength.
Inverted Row
Horizontal pull that builds towards full pull-ups.
Who Needs Bodyweight Equipment
- 1
Travelers who need to train in hotel rooms or outdoors without gym access.
- 2
Home trainers building strength without investing in equipment.
- 3
Beginners establishing movement fundamentals before adding external load.
Bodyweight Basics
A simple bodyweight-only routine for beginners. Perform 2-3 times per week with at least one rest day between sessions.
All Bodyweight Exercises (234)
Push-Up
Bodyweight
Diamond Push-Up
Bodyweight
Wide Push-Up
Bodyweight
Decline Push-Up
Bodyweight
Incline Push-Up
Bodyweight
Bench Dips
Bodyweight
Archer Push-Up
Bodyweight
Deficit Push-Up
Bodyweight
Plyometric Push-Up
Bodyweight
Staggered Push-Up
Bodyweight
Hindu Push-Up
Bodyweight
Typewriter Push-Up
Bodyweight
Spiderman Push-Up
Bodyweight
Feet Elevated Push-Up
Bodyweight
Prone W Raise
Bodyweight
Hip Hinge
Bodyweight
Superman Hold
Bodyweight
Pike Push-Up
Bodyweight
Handstand Push-Up
Bodyweight
Wall Handstand Shoulder Hold
Bodyweight
Inverted Row Underhand
Bodyweight
Bench Dip
Bodyweight
Close Grip Push-Up
Bodyweight
Ring Dip
Bodyweight
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