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Exercises

Bodyweight exercises (no equipment)

Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step. Each one scales: change the angle, the range or the leverage to make it easier or harder.

209 moves197 with 3D demosBeginner 100Intermediate 69Advanced 40

Beginner bodyweight exercises (no equipment) 100

Ankle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipmentAnkle CARs demonstrated on the 3D figure3D demoAnkle CARsBeginner · No equipmentBackward walking demonstrated on the 3D figure3D demoBackward walkingBeginner · No equipmentBench dip demonstrated on the 3D figure3D demoBench dipBeginner · A bench or boxBird dog demonstrated on the 3D figure3D demoBird dogBeginner · No equipmentBird dog, one limb at a time demonstrated on the 3D figure3D demoBird dog, one limb at a timeBeginner · No equipmentBodyweight squat demonstrated on the 3D figure3D demoBodyweight squatBeginner · No equipmentCalf springs demonstrated on the 3D figure3D demoCalf springsBeginner · No equipmentCat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentChin tuck demonstrated on the 3D figure3D demoChin tuckBeginner · No equipmentClamshell demonstrated on the 3D figure3D demoClamshellBeginner · No equipmentClose-grip incline push-up demonstrated on the 3D figure3D demoClose-grip incline push-upBeginner · Other / check instructions

Intermediate bodyweight exercises (no equipment) 69

90/90 hip lift-off demonstrated on the 3D figure3D demo90/90 hip lift-offIntermediate · No equipment90/90 switch demonstrated on the 3D figure3D demo90/90 switchIntermediate · No equipmentBack extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBear Crawl demonstrated on the 3D figure3D demoBear CrawlIntermediate · No equipmentBicycle crunch demonstrated on the 3D figure3D demoBicycle crunchIntermediate · No equipmentBodyweight get-up demonstrated on the 3D figure3D demoBodyweight get-upIntermediate · No equipmentBox drop landing demonstrated on the 3D figure3D demoBox drop landingIntermediate · A stepBox jump demonstrated on the 3D figure3D demoBox jumpIntermediate · A bench or boxBox push-off jump demonstrated on the 3D figure3D demoBox push-off jumpIntermediate · A stepChin tuck with head lift demonstrated on the 3D figure3D demoChin tuck with head liftIntermediate · No equipmentClose-grip push-up (close triceps position) demonstrated on the 3D figure3D demoClose-grip push-up (close triceps position)Intermediate · No equipment

Advanced bodyweight exercises (no equipment) 40

Active pancake lift off demonstrated on the 3D figure3D demoActive pancake lift offAdvanced · No equipmentAlternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentArcher push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentATG split squat demonstrated on the 3D figure3D demoATG split squatAdvanced · No equipmentBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentClap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentCopenhagen plank demonstrated on the 3D figure3D demoCopenhagen plankAdvanced · A bench or boxDepth jump demonstrated on the 3D figure3D demoDepth jumpAdvanced · A stepDepth jump to a second box demonstrated on the 3D figure3D demoDepth jump to a second boxAdvanced · A stepDiagonal bounds demonstrated on the 3D figure3D demoDiagonal boundsAdvanced · No equipmentFeet-elevated push-up demonstrated on the 3D figure3D demoFeet-elevated push-upAdvanced · A bench or boxHill sprints demonstrated on the 3D figure3D demoHill sprintsAdvanced · No equipment

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Questions people ask

What are good bodyweight exercises (no equipment) for beginners?

Start with moves graded easy, such as Ankle bounces (mini pogo), Ankle CARs, Backward walking. There are 100 of them on this page. Each guide links to a harder option for when it starts to feel easy.

What are the hardest bodyweight exercises (no equipment)?

Moves graded advanced or expert include Dragon flag, Freestanding handstand, One-arm push-up. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.