Body Weight Exercises

188 exercises you can do with body weight, with body part, target muscle, difficulty, and demo media. The full catalog is also available through the API.

Pullups

beginnerstrength

Body part: Back
Target: Lats
Equipment: Body Weight

Pushups

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Chin-Up

beginnerstrength

Body part: Back
Target: Lats
Equipment: Body Weight

Bench Dips

beginnerstrength

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Dips - Triceps Version

beginnerstrength

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Plank

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Crunches

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Hanging Leg Raise

advancedstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Russian Twist

intermediatestrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Mountain Climbers

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

3/4 Sit-Up

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

90/90 Hamstring

beginnerstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Adductor/Groin

intermediatestretching

Body part: Upper Legs
Target: Adductors
Equipment: Body Weight

Air Bike

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

All Fours Quad Stretch

intermediatestretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Alternate Heel Touchers

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Alternate Leg Diagonal Bound

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Ankle Circles

beginnerstretching

Body part: Lower Legs
Target: Calves
Equipment: Body Weight

Ankle On The Knee

beginnerstretching

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

Arm Circles

beginnerstretching

Body part: Shoulders
Target: Shoulders
Equipment: Body Weight

Bench Jump

intermediateplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Bent-Knee Hip Raise

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Body Tricep Press

beginnerstrength

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Body-Up

intermediatestrength

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Bodyweight Squat

beginnerstrength

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Bodyweight Walking Lunge

beginnerstrength

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Bottoms Up

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Butt Lift (Bridge)

beginnerstrength

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

Butt-Ups

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Calf Stretch Elbows Against Wall

beginnerstretching

Body part: Lower Legs
Target: Calves
Equipment: Body Weight

Calf Stretch Hands Against Wall

beginnerstretching

Body part: Lower Legs
Target: Calves
Equipment: Body Weight

Carioca Quick Step

beginnerplyometrics

Body part: Upper Legs
Target: Adductors
Equipment: Body Weight

Cat Stretch

beginnerstretching

Body part: Back
Target: Lower Back
Equipment: Body Weight

Chair Lower Back Stretch

beginnerstretching

Body part: Back
Target: Lats
Equipment: Body Weight

Child's Pose

beginnerstretching

Body part: Back
Target: Lower Back
Equipment: Body Weight

Chin To Chest Stretch

beginnerstretching

Body part: Neck
Target: Neck
Equipment: Body Weight

Clock Push-Up

intermediatestrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Close-Grip Push-Up off of a Dumbbell

intermediatestrength

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Cocoons

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Cross-Body Crunch

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Crossover Reverse Lunge

intermediatestretching

Body part: Back
Target: Lower Back
Equipment: Body Weight

Crunch - Hands Overhead

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Crunch - Legs On Exercise Ball

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Dancer's Stretch

beginnerstretching

Body part: Back
Target: Lower Back
Equipment: Body Weight

Dead Bug

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Decline Crunch

intermediatestrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Decline Oblique Crunch

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Decline Push-Up

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Decline Reverse Crunch

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Double Leg Butt Kick

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Dynamic Back Stretch

beginnerstretching

Body part: Back
Target: Lats
Equipment: Body Weight

Dynamic Chest Stretch

beginnerstretching

Body part: Chest
Target: Chest
Equipment: Body Weight

Elbow Circles

beginnerstretching

Body part: Shoulders
Target: Shoulders
Equipment: Body Weight

Elbows Back

beginnerstretching

Body part: Chest
Target: Chest
Equipment: Body Weight

Elbow to Knee

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Fast Skipping

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Flat Bench Leg Pull-In

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Flat Bench Lying Leg Raise

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Floor Glute-Ham Raise

intermediatestrength

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Flutter Kicks

beginnerstrength

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

Freehand Jump Squat

intermediatestrength

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Frog Hops

intermediatestretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Frog Sit-Ups

intermediatestrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Front Leg Raises

beginnerstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Glute Kickback

beginnerstrength

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

Gorilla Chin/Crunch

intermediatestrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Groin and Back Stretch

intermediatestretching

Body part: Upper Legs
Target: Adductors
Equipment: Body Weight

Groiners

intermediatestretching

Body part: Upper Legs
Target: Adductors
Equipment: Body Weight

Hamstring Stretch

beginnerstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Handstand Push-Ups

advancedstrength

Body part: Shoulders
Target: Shoulders
Equipment: Body Weight

Hanging Pike

advancedstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Hip Circles (prone)

beginnerstretching

Body part: Upper Legs
Target: Abductors
Equipment: Body Weight

Hug Knees To Chest

beginnerstretching

Body part: Back
Target: Lower Back
Equipment: Body Weight

Hyperextensions With No Hyperextension Bench

intermediatestrength

Body part: Back
Target: Lower Back
Equipment: Body Weight

Inchworm

beginnerstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Incline Push-Up

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Incline Push-Up Close-Grip

beginnerstrength

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Incline Push-Up Medium

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Incline Push-Up Reverse Grip

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Incline Push-Up Wide

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Inverted Row

beginnerstrength

Body part: Back
Target: Middle Back
Equipment: Body Weight

Iron Crosses (stretch)

intermediatestretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Isometric Chest Squeezes

beginnerplyometrics

Body part: Chest
Target: Chest
Equipment: Body Weight

Isometric Neck Exercise - Front And Back

beginnerstrength

Body part: Neck
Target: Neck
Equipment: Body Weight

Isometric Neck Exercise - Sides

beginnerstrength

Body part: Neck
Target: Neck
Equipment: Body Weight

Isometric Wipers

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Jackknife Sit-Up

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Janda Sit-Up

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Knee Across The Body

beginnerstretching

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

Knee Circles

beginnerstretching

Body part: Lower Legs
Target: Calves
Equipment: Body Weight

Kneeling Arm Drill

beginnerplyometrics

Body part: Shoulders
Target: Shoulders
Equipment: Body Weight

Kneeling Forearm Stretch

beginnerstretching

Body part: Lower Arms
Target: Forearms
Equipment: Body Weight

Kneeling Hip Flexor

beginnerstretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Knee Tuck Jump

beginnerplyometrics

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Lateral Bound

beginnerplyometrics

Body part: Upper Legs
Target: Adductors
Equipment: Body Weight

Leg Lift

beginnerstrength

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

Leg Pull-In

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Leg-Up Hamstring Stretch

beginnerstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Linear 3-Part Start Technique

beginnerplyometrics

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Linear Acceleration Wall Drill

beginnerplyometrics

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Looking At Ceiling

beginnerstretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Lower Back Curl

beginnerstretching

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Lying Crossover

advancedstretching

Body part: Upper Legs
Target: Abductors
Equipment: Body Weight

Lying Glute

advancedstretching

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

Lying Prone Quadriceps

advancedstretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Middle Back Stretch

beginnerstretching

Body part: Back
Target: Middle Back
Equipment: Body Weight

Moving Claw Series

beginnerplyometrics

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Natural Glute Ham Raise

intermediatestrength

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Oblique Crunches

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Oblique Crunches - On The Floor

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

One Arm Against Wall

beginnerstretching

Body part: Back
Target: Lats
Equipment: Body Weight

One Half Locust

beginnerstretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

One Knee To Chest

beginnerstretching

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

On Your Side Quad Stretch

beginnerstretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Overhead Stretch

beginnerstretching

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Overhead Triceps

advancedstretching

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Pelvic Tilt Into Bridge

intermediatestretching

Body part: Back
Target: Lower Back
Equipment: Body Weight

Plyo Push-up

beginnerplyometrics

Body part: Chest
Target: Chest
Equipment: Body Weight

Prone Manual Hamstring

beginnerstrength

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Pushups (Close and Wide Hand Positions)

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Push-Ups - Close Triceps Position

intermediatestrength

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Push-Ups With Feet Elevated

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Push Up to Side Plank

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Push-Up Wide

beginnerstrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Rear Leg Raises

beginnerstretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Reverse Crunch

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Rocket Jump

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Runner's Stretch

beginnerstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Scapular Pull-Up

beginnerstrength

Body part: Back
Target: Trapezius
Equipment: Body Weight

Scissor Kick

beginnerstretching

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Scissors Jump

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Seated Biceps

advancedstretching

Body part: Upper Arms
Target: Biceps
Equipment: Body Weight

Seated Calf Stretch

beginnerstretching

Body part: Lower Legs
Target: Calves
Equipment: Body Weight

Seated Flat Bench Leg Pull-In

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Seated Floor Hamstring Stretch

beginnerstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Seated Front Deltoid

advancedstretching

Body part: Shoulders
Target: Shoulders
Equipment: Body Weight

Seated Glute

advancedstretching

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

Seated Hamstring

advancedstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Seated Leg Tucks

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Seated Overhead Stretch

beginnerstretching

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Shoulder Circles

beginnerstretching

Body part: Shoulders
Target: Shoulders
Equipment: Body Weight

Shoulder Raise

beginnerstretching

Body part: Shoulders
Target: Shoulders
Equipment: Body Weight

Shoulder Stretch

beginnerstretching

Body part: Shoulders
Target: Shoulders
Equipment: Body Weight

Side Bridge

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Side Jackknife

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Side Leg Raises

beginnerstretching

Body part: Upper Legs
Target: Adductors
Equipment: Body Weight

Side-Lying Floor Stretch

beginnerstretching

Body part: Back
Target: Lats
Equipment: Body Weight

Side Lying Groin Stretch

beginnerstretching

Body part: Upper Legs
Target: Adductors
Equipment: Body Weight

Side Neck Stretch

beginnerstretching

Body part: Neck
Target: Neck
Equipment: Body Weight

Side Standing Long Jump

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Side Wrist Pull

beginnerstretching

Body part: Shoulders
Target: Shoulders
Equipment: Body Weight

Single-Arm Push-Up

intermediatestrength

Body part: Chest
Target: Chest
Equipment: Body Weight

Single Leg Butt Kick

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Single Leg Glute Bridge

beginnerstrength

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

Sit Squats

beginnerstretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Sit-Up

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Spider Crawl

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Spinal Stretch

beginnerstretching

Body part: Back
Target: Middle Back
Equipment: Body Weight

Split Jump

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Split Squats

intermediatestretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Standing Gastrocnemius Calf Stretch

beginnerstretching

Body part: Lower Legs
Target: Calves
Equipment: Body Weight

Standing Hip Circles

beginnerstretching

Body part: Upper Legs
Target: Abductors
Equipment: Body Weight

Standing Hip Flexors

beginnerstretching

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Standing Lateral Stretch

beginnerstretching

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Standing Long Jump

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Standing Pelvic Tilt

beginnerstretching

Body part: Back
Target: Lower Back
Equipment: Body Weight

Standing Soleus And Achilles Stretch

beginnerstretching

Body part: Lower Legs
Target: Calves
Equipment: Body Weight

Standing Toe Touches

beginnerstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Standing Towel Triceps Extension

beginnerstrength

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Star Jump

beginnerplyometrics

Body part: Upper Legs
Target: Quadriceps
Equipment: Body Weight

Step-up with Knee Raise

beginnerstrength

Body part: Upper Legs
Target: Glutes
Equipment: Body Weight

Stomach Vacuum

beginnerstretching

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Superman

beginnerstretching

Body part: Back
Target: Lower Back
Equipment: Body Weight

The Straddle

beginnerstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Toe Touchers

beginnerstretching

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Trail Running/Walking

beginnercardio

Body part: Cardio
Target: Quadriceps
Equipment: Body Weight

Tricep Side Stretch

beginnerstretching

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Triceps Stretch

beginnerstretching

Body part: Upper Arms
Target: Triceps
Equipment: Body Weight

Tuck Crunch

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

Upper Back-Leg Grab

beginnerstretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Upper Back Stretch

beginnerstretching

Body part: Back
Target: Middle Back
Equipment: Body Weight

Upward Stretch

beginnerstretching

Body part: Shoulders
Target: Shoulders
Equipment: Body Weight

V-Bar Pullup

beginnerstrength

Body part: Back
Target: Lats
Equipment: Body Weight

Wide-Grip Rear Pull-Up

intermediatestrength

Body part: Back
Target: Lats
Equipment: Body Weight

Windmills

intermediatestretching

Body part: Upper Legs
Target: Abductors
Equipment: Body Weight

Wind Sprints

beginnerstrength

Body part: Waist
Target: Abdominals
Equipment: Body Weight

World's Greatest Stretch

intermediatestretching

Body part: Upper Legs
Target: Hamstrings
Equipment: Body Weight

Wrist Circles

beginnerstretching

Body part: Lower Arms
Target: Forearms
Equipment: Body Weight