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
Bodyweight Tricep Extension
Bodyweight
Bodyweight Squat
Bodyweight
Split Squat
Bodyweight
Forward Lunge
Bodyweight
Sissy Squat
Bodyweight
Wall Sit
Bodyweight
Kneeling Squat
Bodyweight
Pistol Squat
Bodyweight
Shrimp Squat
Bodyweight
Assisted Pistol Squat
Bodyweight
Skater Squat
Bodyweight
Jump Squat
Bodyweight
Duck Walk
Bodyweight
Squat Hold
Bodyweight
Hip Flexor March
Bodyweight
Tiptoe Squat
Bodyweight
Reverse Nordic Curl
Bodyweight
Walking Lunge
Bodyweight
Reverse Lunge
Bodyweight
Bulgarian Split Squat
Bodyweight
Prisoner Squat
Bodyweight
Nordic Curl
Bodyweight
Slider Leg Curl
Bodyweight
Nordic Curl Negative
Bodyweight
Partner Leg Curl
Bodyweight
Bodyweight Good Morning
Bodyweight
Single Leg Slider Curl
Bodyweight
Razor Curl
Bodyweight
90-90 Hip Hinge
Bodyweight
Prone Floor Curl
Bodyweight
Glute Bridge
Bodyweight
Single-Leg Glute Bridge
Bodyweight
Donkey Kick
Bodyweight
Clamshell
Bodyweight
Curtsy Lunge
Bodyweight
Lateral Lunge
Bodyweight
Single-Leg Hip Thrust
Bodyweight
Frog Pump
Bodyweight
Glute Bridge March
Bodyweight
Quadruped Hip Extension
Bodyweight
Hip Circle Warm-Up
Bodyweight
Elevated Single-Leg Glute Bridge
Bodyweight
Fire Hydrant
Bodyweight
Side-Lying Hip Abduction
Bodyweight
Kneeling Hip Thrust
Bodyweight
Prone Hip Extension
Bodyweight
Standing Hip Extension
Bodyweight
Cossack Squat
Bodyweight
Single-Leg Standing Calf Raise
Bodyweight
Bodyweight Calf Raise
Bodyweight
Stair Calf Raise
Bodyweight
Jump Rope (Calf Focus)
Bodyweight
Tibialis Raise
Bodyweight
Bouncing Calf Raise
Bodyweight
Wall Calf Stretch
Bodyweight
Seated Toe Raise
Bodyweight
Plank
Bodyweight
Crunch
Bodyweight
Russian Twist
Bodyweight
Bicycle Crunch
Bodyweight
Hollow Hold
Bodyweight
Side Plank
Bodyweight
Reverse Crunch
Bodyweight
Mountain Climber
Bodyweight
Lying Leg Raise
Bodyweight
V-Up
Bodyweight
Flutter Kicks
Bodyweight
Sit-Up
Bodyweight
Toe Touches
Bodyweight
Plank Jack
Bodyweight
Spiderman Plank
Bodyweight
Hollow Rock
Bodyweight
Lying Windshield Wiper
Bodyweight
Scissor Kicks
Bodyweight
High Plank
Bodyweight
Plank Shoulder Tap
Bodyweight
Plank Up Down
Bodyweight
Plank with Leg Lift
Bodyweight
Side Plank Hip Dip
Bodyweight
Side Plank with Reach
Bodyweight
Inchworm
Bodyweight
Stomach Vacuum
Bodyweight
Seated Knee Tuck
Bodyweight
Dead Bug Hold
Bodyweight
Long Lever Plank
Bodyweight
Reverse Plank
Bodyweight
Dead Bug Heel Tap
Bodyweight
Superman Pulse
Bodyweight
Plank with Shoulder Roll
Bodyweight
Rotating Plank
Bodyweight
V-Up Twist
Bodyweight
Windshield Wiper (Floor)
Bodyweight
Plank with Hip Dip
Bodyweight
Standing Hamstring Stretch
Bodyweight
Seated Forward Fold
Bodyweight
Standing Quad Stretch
Bodyweight
Couch Stretch
Bodyweight
Pigeon Pose
Bodyweight
Child Pose
Bodyweight
Downward Dog
Bodyweight
Cobra Stretch
Bodyweight
Butterfly Stretch
Bodyweight
Seated Spinal Twist
Bodyweight
Chest Doorway Stretch
Bodyweight
Tricep Overhead Stretch
Bodyweight
Cross Body Shoulder Stretch
Bodyweight
Neck Lateral Stretch
Bodyweight
Calf Wall Stretch
Bodyweight
Hip 90-90 Stretch
Bodyweight
Frog Stretch
Bodyweight
World Greatest Stretch
Bodyweight
Lat Stretch
Bodyweight
Scorpion Stretch
Bodyweight
Lizard Pose
Bodyweight
Low Lunge Stretch
Bodyweight
Puppy Pose
Bodyweight
Thread the Needle
Bodyweight
Happy Baby Pose
Bodyweight
Sphinx Pose
Bodyweight
Reclined Spinal Twist
Bodyweight
Standing Side Bend
Bodyweight
Figure Four Stretch
Bodyweight
Seated Straddle Stretch
Bodyweight
Standing Forward Fold
Bodyweight
Lying Glute Stretch
Bodyweight
Ankle Dorsiflexion Stretch
Bodyweight
Wrist Flexor Stretch
Bodyweight
Prayer Stretch Wrist
Bodyweight
Supine Spinal Twist
Bodyweight
Knee Hug Stretch
Bodyweight
Shoulder Flexion Stretch
Bodyweight
Seated Groin Stretch
Bodyweight
Bent Arm Wall Stretch
Bodyweight
Trapezius Stretch
Bodyweight
IT Band Stretch
Bodyweight
Prone Press Up
Bodyweight
Standing Calf Stretch
Bodyweight
Soleus Stretch
Bodyweight
Kneeling Hip Flexor Stretch
Bodyweight
Lying Quad Stretch
Bodyweight
Seated Hip Stretch
Bodyweight
Upper Back Stretch
Bodyweight
Levator Scapulae Stretch
Bodyweight
Bicep Wall Stretch
Bodyweight
Reclined Butterfly
Bodyweight
Shoulder Behind Back Stretch
Bodyweight
Standing Hip Circle
Bodyweight
Seated Neck Stretch
Bodyweight
Lying Spinal Twist
Bodyweight
Supine Figure Four Stretch
Bodyweight
Wall Chest Stretch
Bodyweight
Seated Glute Stretch
Bodyweight
Standing Calf Stretch Step
Bodyweight
Prone Quad Stretch
Bodyweight
Supine Spinal Decompression
Bodyweight
Bird Dog
Bodyweight
Dead Bug
Bodyweight
Clam Shell
Bodyweight
Glute Bridge Hold
Bodyweight
Wall Slide
Bodyweight
Wall Angel
Bodyweight
Cat Cow Stretch
Bodyweight
Prone Y Raise
Bodyweight
Prone T Raise
Bodyweight
Ankle Circles
Bodyweight
Ankle Alphabet
Bodyweight
Wrist Circles
Bodyweight
Hip Circles
Bodyweight
Quadruped Hip Circles
Bodyweight
Supine Hamstring Stretch
Bodyweight
Knee to Chest Stretch
Bodyweight
Piriformis Stretch
Bodyweight
Hip Flexor Stretch
Bodyweight
Thoracic Rotation
Bodyweight
Shoulder Pass Through
Bodyweight
Arm Circles
Bodyweight
Leg Swings
Bodyweight
Scapular Push-Up
Bodyweight
Heel Slides
Bodyweight
Quad Sets
Bodyweight
Straight Leg Raise
Bodyweight
Calf Raises Rehabilitation
Bodyweight
Shoulder Pendulum
Bodyweight
Glute Activation Squeeze
Bodyweight
Supine Twist
Bodyweight
Iso Hold Wall Sit
Bodyweight
Neck Retraction
Bodyweight
Pelvic Tilt
Bodyweight
Scapular Retraction Hold
Bodyweight
Serratus Wall Slide
Bodyweight
Supine Hip Flexor Stretch
Bodyweight
Supine Piriformis Stretch
Bodyweight
Eccentric Calf Raise
Bodyweight
Cervical Retraction Extension
Bodyweight
Single Leg Balance Eyes Closed
Bodyweight
Isometric Hip Adduction
Bodyweight
Lower Trap Lift
Bodyweight
Standing Calf Stretch Wall
Bodyweight
Supine IT Band Stretch
Bodyweight
Seated Ankle Dorsiflexion
Bodyweight
Scapular Clock
Bodyweight
Prone Cobra
Bodyweight
Standing Hip Flexor Activation
Bodyweight
Toe Yoga
Bodyweight
Prone Scapular Squeeze
Bodyweight
Standing Thoracic Extension
Bodyweight
Reverse Lunge to Knee Drive
Bodyweight
Sumo Squat to Stand
Bodyweight
Crawl Pattern Forward
Bodyweight
Single Leg Glute Bridge March
Bodyweight
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