Exercises with bodyweight

111 exercises you can do with bodyweight. Tap for technique and tips.

With 111 exercises and nothing but your own bodyweight, this collection covers practically everything you need to build strength, control, and mobility. No equipment to haul home, no gym fees.

Abs dominate with 42 exercises — crunches, dead bugs, air bikes, bottoms up, and cocoons among others — but that's far from the whole picture. Quads and chest each have 14 exercises, triceps nine, glutes eight, and lats four. The pattern is deliberate: core stability as the foundation, major muscle groups supporting it.

Lower body and core

Glute bridges with bent knees and hip thrusts activate the glutes and hamstrings without unnecessary spinal stress. Bodyweight squats and quad stretches work the front of the thigh, while 90/90 hip flexor stretches open up the hips and improve mobility.

For the abs, you've got everything from beginner-friendly variations like 3/4 situps and cross crunches to more demanding movements like dead bugs and stability ball crunches. What they all share: a neutral spine and controlled tempo deliver better results than sloppy high-speed reps.

Upper body without weights

Bench dips and bodyweight tricep presses load the triceps effectively — no cables required. Push-ups with a narrow grip on dumbbells give both chest and triceps a cleaner range of motion than standard wide-grip versions.

Chin-ups handle the lats and biceps, body-ups and hanging knee raises demand ground strength and full-chain coordination. Box jumps add an explosive component that standard strength work rarely provides.

Progression without extra gear

Bodyweight sets a simple requirement: technique before volume. Exercises like glute bridges and single-leg calf raises look easy but quickly expose gaps in stability and control.

Once the basics are solid, you can ramp up difficulty through tempo, pauses at the bottom, or harder variations — without buying a single piece of equipment. Progress comes from how you move, not from how much gear you own.

The exercises

3/4 Sit-Upabsbeginner 90/90 Hamstringhamstringsbeginner Air Bikeabsbeginner All Fours Quad Stretchquadsintermediate Alternate Heel Touchersabsbeginner Bench Dipstricepsbeginner Bench Jumpquadsintermediate Bent-Knee Hip Raiseabsbeginner Body Tricep Presstricepsbeginner Body-Uptricepsintermediate Bodyweight Squatquadsbeginner Bottoms Upabsbeginner Butt Lift (Bridge)glutesbeginner Butt-Upsabsbeginner Chin-Uplatsbeginner Clock Push-Upchestintermediate Close-Grip Push-Up off of a Dumbbelltricepsintermediate Cocoonsabsbeginner Cross-Body Crunchabsbeginner Crunch - Hands Overheadabsbeginner Crunch - Legs On Exercise Ballabsbeginner Crunchesabsbeginner Dead Bugabsbeginner Decline Crunchabsintermediate Decline Oblique Crunchabsbeginner Decline Reverse Crunchabsbeginner Dips - Triceps Versiontricepsbeginner Double Leg Butt Kickquadsbeginner Elbow to Kneeabsbeginner Fast Skippingquadsbeginner Flat Bench Leg Pull-Inabsbeginner Flat Bench Lying Leg Raiseabsbeginner Flutter Kicksglutesbeginner Freehand Jump Squatquadsintermediate Frog Sit-Upsabsintermediate Front Leg Raiseshamstringsbeginner Glute Kickbackglutesbeginner Gorilla Chin/Crunchabsintermediate Groinersadductorsintermediate Handstand Push-Upsshouldersadvanced Hanging Leg Raiseabsadvanced Hanging Pikeabsadvanced Hip Circles (prone)abductorsbeginner Hyperextensions With No Hyperextension Benchlower backintermediate Inchwormhamstringsbeginner Incline Push-Upchestbeginner Incline Push-Up Close-Griptricepsbeginner Incline Push-Up Mediumchestbeginner Incline Push-Up Reverse Gripchestbeginner Incline Push-Up Widechestbeginner Isometric Chest Squeezeschestbeginner Isometric Neck Exercise - Front And Backneckbeginner Isometric Neck Exercise - Sidesneckbeginner Isometric Wiperschestbeginner Jackknife Sit-Upabsbeginner Janda Sit-Upabsbeginner Knee Circlescalvesbeginner Knee Tuck Jumphamstringsbeginner Lateral Boundadductorsbeginner Leg Liftglutesbeginner Leg Pull-Inabsbeginner Lower Back Curlabsbeginner Lying Crossoverabductorsadvanced Lying Gluteglutesadvanced Lying Prone Quadricepsquadsadvanced Natural Glute Ham Raisehamstringsintermediate Oblique Crunchesabsbeginner Oblique Crunches - On The Floorabsbeginner Overhead Tricepstricepsadvanced Plankabsbeginner Plyo Push-upchestbeginner Pullupslatsbeginner Push Up to Side Plankchestbeginner Push-Up Widechestbeginner Push-Ups - Close Triceps Positiontricepsintermediate Push-Ups With Feet Elevatedchestbeginner Pushupschestbeginner Pushups (Close and Wide Hand Positions)chestbeginner Rear Leg Raisesquadsbeginner Reverse Crunchabsbeginner Rocket Jumpquadsbeginner Russian Twistabsintermediate Scissor Kickabsbeginner Scissors Jumpquadsbeginner Seated Bicepsbicepsadvanced Seated Flat Bench Leg Pull-Inabsbeginner Seated Front Deltoidshouldersadvanced Seated Gluteglutesadvanced Seated Leg Tucksabsbeginner Side Bridgeabsbeginner Side Jackknifeabsbeginner Side Leg Raisesadductorsbeginner Single Leg Butt Kickquadsbeginner Single Leg Glute Bridgeglutesbeginner Single-Arm Push-Upchestintermediate Sit-Upabsbeginner Spider Crawlabsbeginner Split Jumpquadsbeginner Standing Hip Circlesabductorsbeginner Standing Long Jumpquadsbeginner Standing Towel Triceps Extensiontricepsbeginner Star Jumpquadsbeginner Step-up with Knee Raiseglutesbeginner Stomach Vacuumabsbeginner Supermanlower backbeginner Toe Touchersabsbeginner Tuck Crunchabsbeginner V-Bar Pulluplatsbeginner Wide-Grip Rear Pull-Uplatsintermediate Wind Sprintsabsbeginner Wrist Circlesforearmsbeginner