Bodyweight Exercises 23
Push-ups are a versatile bodyweight exercise that builds strength in the chest, shoulders, and triceps while improving core stability. Ideal for beginners and advanced fitness enthusiasts alike.
Chestpectoralis major, shoulders, tricepsBeginnerBodyweightThe standard pull-up is a powerful compound exercise for building upper-body strength and improving endurance, focusing on the lats, biceps, and forearms.
Upper bodyLatissimus Dorsi, Biceps BrachiiIntermediateBodyweightPull-up barPull-ups are one of the best compound exercises for building upper-body strength and muscle mass, targeting the lats, biceps, and shoulders.
Upper bodyLatissimus Dorsi, Biceps, Biceps brachii, ShouldersIntermediateAdvancedBodyweightPull-up barA bodyweight staple for building strong triceps and upper body.
Upper armTriceps brachiiIntermediateBodyweightDip BarsA classic isolation exercise targeting the rectus abdominis, great for building core strength and endurance.
Rectus AbdominisBeginnerBodyweightMatA highly effective rotational exercise that targets the obliques, enhancing core strength and stability.
ObliquesIntermediateBodyweightMedicine BallDumbbellsA foundational core exercise that improves stability, coordination, and control.
Rectus Abdominis, Obliques, Transverse AbdominisBeginnerBodyweightMatA dynamic exercise that works both the rectus abdominis and obliques through a combination of twisting and pedaling motions.
Rectus Abdominis, ObliquesBeginnerIntermediateBodyweightMatA great isolation exercise for building upper abdominal strength and endurance.
Rectus AbdominisBeginnerIntermediateBodyweightMatAn excellent isometric exercise for building core endurance, targeting the obliques and improving side-to-side stability.
Obliques, Rectus Abdominis, Transverse AbdominisBeginnerIntermediateBodyweightMatAn excellent isolation exercise to strengthen and grow the calf muscles, improving ankle stability and overall leg strength.
Lower legGastrocnemius, SoleusBeginnerBodyweightDumbbellsCalf Raise MachineA great unilateral exercise to improve calf strength, balance, and muscle symmetry.
Lower legGastrocnemius, SoleusIntermediateBodyweightDumbbellsA staple compound exercise that targets multiple muscle groups in the lower body, promoting overall strength and hypertrophy.
Quadriceps, Glutes, HamstringsBeginnerIntermediateAdvancedBarbellDumbbellsBodyweightA versatile compound exercise that strengthens the quads, hamstrings, and glutes while improving stability and coordination.
Upper legQuadriceps, Hamstrings, Gluteus MaximusBeginnerIntermediateAdvancedBodyweightDumbbellsBarbellA simple and effective exercise for strengthening glutes and hamstrings, improving hip mobility and stability.
Upper legGluteus Maximus, HamstringsBeginnerBodyweightBarbellA great exercise for unilateral leg strength, improving balance and working the glutes, quads, and hamstrings.
Upper legQuadriceps, Hamstrings, Gluteus MaximusIntermediateBodyweightDumbbellsStalled squats are excellent for building muscle endurance and strength in the quadriceps and glutes.
Lower bodyQuadriceps, GlutesIntermediateBodyweightSkater squats are excellent for improving unilateral strength, balance, and coordination.
Lower bodyQuadriceps, GlutesIntermediateBodyweightWall sits are great for building endurance and strengthening the quadriceps without requiring any equipment.
Lower bodyQuadricepsBeginnerBodyweightHollow holds are great for building core strength and enhancing overall stability.
AbdominalsIntermediateBodyweightStep-out lunges help to strengthen the glutes and thighs, while enhancing lower body flexibility.
Lower bodyGlutes, QuadricepsIntermediateBodyweightStep-back lunges are great for targeting the quadriceps and glutes while improving balance and lower body strength.
Lower bodyQuadriceps, Glutes, HamstringsBeginnerBodyweightStep-forward lunges are perfect for strengthening and toning the glutes and quads.
Lower bodyQuadriceps, GlutesBeginnerBodyweight