Equipment · 346 exercises
Bodyweight exercises
Exercises that need nothing but your body — and sometimes a bar, bench or patch of floor to do them on. They get harder by changing leverage, range and tempo rather than by adding plates.
346 bodyweight exercises, each with step-by-step instructions, a demonstration and the muscles it works — grouped by the muscle they train most.
Bodyweight chest exercises
Archer Push UpChest · Body weight
Chest And Front Of Shoulder StretchChest · Body weight
Chest DipChest · Body weight
Chest Dip (On Dip-pull-up Cage)Chest · Body weight
Chest Dip On Straight BarChest · Body weight
Chest Tap Push-upChest · Body weight
Clap Push UpChest · Body weight
Clock Push-upChest · Body weight
Decline Push-upChest · Body weight
Drop Push UpChest · Body weight
Dynamic Chest StretchChest · Body weight
Full Planche Push-upChest · Body weight
Incline Push Up Depth JumpChest · Body weight
Incline Push-upChest · Body weight
Incline Push-up (On Box)Chest · Body weight
Incline Reverse Grip Push-upChest · Body weight
Isometric Chest SqueezeChest · Body weight
Isometric WipersChest · Body weight
Kneeling Push-upChest · Body weight
Korean DipsChest · Body weight
Modified Hindu Push-upChest · Body weight
Plyo Push UpChest · Body weight
Push And Pull BodyweightChest · Body weight
Push-upChest · Body weight
Push-up (Wall)Chest · Body weight
Push-up PlusChest · Body weight
Raise Single Arm Push-upChest · Body weight
Shoulder Tap Push-upChest · Body weight
Single Arm Push-upChest · Body weight
Superman Push-upChest · Body weight
Suspended Push-upChest · Body weight
Wide Hand Push UpChest · Body weight
Wide-grip Chest Dip On High Parallel BarsChest · Body weight
Bodyweight shoulders exercises
Bodyweight triceps exercises
Bench Dip (Knees Bent)Triceps · Body weight
Bench Dip On FloorTriceps · Body weight
Body-upTriceps · Body weight
Bodyweight Kneeling Triceps ExtensionTriceps · Body weight
Close-grip Push-upTriceps · Body weight
Close-grip Push-up (On Knees)Triceps · Body weight
Close-grip Push-up ContractedTriceps · Body weight
Diamond Push-upTriceps · Body weight
Elbow DipsTriceps · Body weight
HandstandTriceps · Body weight
Handstand Push-upTriceps · Body weight
Impossible DipsTriceps · Body weight
Incline Close-grip Push-upTriceps · Body weight
Incline Close-grip Push-up ActiveTriceps · Body weight
One Arm DipTriceps · Body weight
Overhead Triceps StretchTriceps · Body weight
Push-up On Lower ArmsTriceps · Body weight
Reverse DipTriceps · Body weight
Ring DipsTriceps · Body weight
Rough Bench Dip (Knees Bent)Triceps · Body weight
Side Push-upTriceps · Body weight
Stalder PressTriceps · Body weight
Stalder Press StaticTriceps · Body weight
Three Bench DipTriceps · Body weight
Triceps DipTriceps · Body weight
Triceps Dip (Bench Leg)Triceps · Body weight
Triceps Dip (Between Benches)Triceps · Body weight
Triceps Dip With ExplosiveTriceps · Body weight
Triceps Dips FloorTriceps · Body weight
Triceps PressTriceps · Body weight
Triceps StretchTriceps · Body weight
Bodyweight lats exercises
Archer Pull UpLats · Body weight
Back Pec StretchLats · Body weight
Bench Pull-upsLats · Body weight
Chin-upLats · Body weight
Chin-up AmplifiedLats · Body weight
Close Grip Chin-upLats · Body weight
Gironda Sternum ChinLats · Body weight
Kipping Muscle UpLats · Body weight
Kneeling Lat StretchLats · Body weight
L-pull-upLats · Body weight
Mixed Grip Chin-upLats · Body weight
Muscle UpLats · Body weight
Muscle-up (On Vertical Bar)Lats · Body weight
One Arm Against WallLats · Body weight
One Arm Chin-upLats · Body weight
Pull Up (Neutral Grip)Lats · Body weight
Pull Up (Neutral Grip) With SeatedLats · Body weight
Pull-upLats · Body weight
Pure Style Pull Up (Neutral Grip)Lats · Body weight
Rear Pull-upLats · Body weight
Reverse Grip Pull-upLats · Body weight
Rocky Pull-up PulldownLats · Body weight
Seated Lower Back StretchLats · Body weight
Shoulder Grip Pull-upLats · Body weight
Side Lying Floor StretchLats · Body weight
Side-to-side ChinLats · Body weight
Standing Lateral StretchLats · Body weight
Wide Grip Pull-upLats · Body weight
Wide Grip Rear Pull-upLats · Body weight
Bodyweight upper back exercises
Back LeverUpper back · Body weight
Bodyweight Squatting RowUpper back · Body weight
Bodyweight Squatting Row (With Towel)Upper back · Body weight
Bodyweight Standing Close-grip One Arm RowUpper back · Body weight
Bodyweight Standing Close-grip RowUpper back · Body weight
Bodyweight Standing One Arm RowUpper back · Body weight
Bodyweight Standing One Arm Row (With Towel)Upper back · Body weight
Bodyweight Standing RowUpper back · Body weight
Bodyweight Standing Row (With Towel)Upper back · Body weight
Chin-ups (Narrow Parallel Grip)Upper back · Body weight
Elbow Lift - Reverse Push-upUpper back · Body weight
ElevatorUpper back · Body weight
Focused Bodyweight Standing One Arm RowUpper back · Body weight
Front Lever RepsUpper back · Body weight
Inverted RowUpper back · Body weight
Inverted Row Bent KneesUpper back · Body weight
Inverted Row On BenchUpper back · Body weight
Inverted Row With StrapsUpper back · Body weight
One Arm Towel RowUpper back · Body weight
Simple Style Bodyweight Squatting RowUpper back · Body weight
Skin The CatUpper back · Body weight
Skin The Cat AdvancedUpper back · Body weight
Standing ArcherUpper back · Body weight
Suspended RowUpper back · Body weight
Upper Back StretchUpper back · Body weight
Bodyweight lower back exercises
HyperextensionLower back · Body weight
Hyperextension (On Bench)Lower back · Body weight
Hyperextension CurvedLower back · Body weight
Lower Back CurlLower back · Body weight
Resistance Standing Pelvic TiltLower back · Body weight
SphinxLower back · Body weight
Spine StretchLower back · Body weight
Stability Standing Pelvic TiltLower back · Body weight
Standing Pelvic TiltLower back · Body weight
Two Toe TouchLower back · Body weight
Upward Facing DogLower back · Body weight
Bodyweight abs exercises
3/4 Sit-upAbs · Body weight
45° Side BendAbs · Body weight
Air BikeAbs · Body weight
Alternate Heel TouchersAbs · Body weight
Arm Slingers Hanging Bent Knee LegsAbs · Body weight
Arm Slingers Hanging Straight LegsAbs · Body weight
Arms Overhead Full Sit-upAbs · Body weight
Bodyweight Incline Side PlankAbs · Body weight
Bottoms-upAbs · Body weight
Bridge - Mountain Climber (Cross Body)Abs · Body weight
Butt-upsAbs · Body weight
Captains Chair Straight Leg RaiseAbs · Body weight
CocoonsAbs · Body weight
Crab Twist Toe TouchAbs · Body weight
Cross Body CrunchAbs · Body weight
Crunch (Hands Overhead)Abs · Body weight
Crunch FloorAbs · Body weight
Curl-upAbs · Body weight
Dead BugAbs · Body weight
Decline CrunchAbs · Body weight
Decline Sit-upAbs · Body weight
Elbow-to-kneeAbs · Body weight
FlagAbs · Body weight
Flexion Leg Sit Up (Bent Knee)Abs · Body weight
Flexion Leg Sit Up (Straight Arm)Abs · Body weight
Frog CrunchAbs · Body weight
Frog PlancheAbs · Body weight
Front LeverAbs · Body weight
Front Plank With TwistAbs · Body weight
Full MalteseAbs · Body weight
Full PlancheAbs · Body weight
Gorilla ChinAbs · Body weight
Groin CrunchAbs · Body weight
Half Sit-upAbs · Body weight
Hanging Leg Hip RaiseAbs · Body weight
Hanging Leg RaiseAbs · Body weight
Hanging Oblique Knee RaiseAbs · Body weight
Hanging PikeAbs · Body weight
Hanging Straight Leg Hip RaiseAbs · Body weight
Hanging Straight Leg RaiseAbs · Body weight
Hanging Straight Twisting Leg Hip RaiseAbs · Body weight
Hip Raise (Bent Knee)Abs · Body weight
InchwormAbs · Body weight
Incline Leg Hip Raise (Leg Straight)Abs · Body weight
Incline Twisting Sit-upAbs · Body weight
Inverted Style Cross Body CrunchAbs · Body weight
Jackknife Sit-upAbs · Body weight
Janda Sit-upAbs · Body weight
Knee Touch CrunchAbs · Body weight
Kneeling Plank Tap ShoulderAbs · Body weight
L-sit On FloorAbs · Body weight
Lean PlancheAbs · Body weight
Leg Pull In Flat BenchAbs · Body weight
Lunge With TwistAbs · Body weight
Lying Elbow To KneeAbs · Body weight
Lying Leg Raise Flat BenchAbs · Body weight
Lying Leg-hip RaiseAbs · Body weight
Narrow Frog PlancheAbs · Body weight
Negative CrunchAbs · Body weight
Oblique CrunchAbs · Body weight
Oblique Crunches FloorAbs · Body weight
Pelvic TiltAbs · Body weight
Posterior Step To Overhead ReachAbs · Body weight
Potty SquatAbs · Body weight
Power Point PlankAbs · Body weight
Prisoner Half Sit-upAbs · Body weight
Push-up To Side PlankAbs · Body weight
Quarter Sit-upAbs · Body weight
Reverse CrunchAbs · Body weight
Reverse Plank With Leg LiftAbs · Body weight
Russian TwistAbs · Body weight
Seated Leg RaiseAbs · Body weight
Seated Side Crunch (Wall)Abs · Body weight
Shallow Prisoner Half Sit-upAbs · Body weight
Shoulder TapAbs · Body weight
Side BridgeAbs · Body weight
Side Hip (On Parallel Bars)Abs · Body weight
Side-to-side Toe TouchAbs · Body weight
Simple Style Suspended Abdominal FalloutAbs · Body weight
Sit-upAbs · Body weight
Sit-up With Arms On ChestAbs · Body weight
Smooth Gorilla ChinAbs · Body weight
Spine TwistAbs · Body weight
Straddle MalteseAbs · Body weight
Straddle PlancheAbs · Body weight
Suspended Abdominal FalloutAbs · Body weight
Suspended Reverse CrunchAbs · Body weight
Tuck CrunchAbs · Body weight
Twisted Leg RaiseAbs · Body weight
V-sit On FloorAbs · Body weight
Vertical Leg Raise (On Parallel Bars)Abs · Body weight
Wind SprintsAbs · Body weight
Bodyweight serratus anterior exercises
Bodyweight glutes exercises
Arms Apart Circular Toe TouchGlutes · Body weight
Basic Toe TouchGlutes · Body weight
Bench Hip ExtensionGlutes · Body weight
Bent Knee Lying TwistGlutes · Body weight
Flutter KicksGlutes · Body weight
Glute Bridge MarchGlutes · Body weight
Glute Bridge Two Legs On BenchGlutes · Body weight
Hands Clasped Circular Toe TouchGlutes · Body weight
Hands Reversed Clasped Circular Toe TouchGlutes · Body weight
Hug Knees To ChestGlutes · Body weight
Iron Cross StretchGlutes · Body weight
Low Glute Bridge On FloorGlutes · Body weight
March Sit (Wall)Glutes · Body weight
Outside Leg Kick Push-upGlutes · Body weight
Pelvic Tilt Into BridgeGlutes · Body weight
Pike-to-cobra Push-upGlutes · Body weight
Push-up Inside Leg KickGlutes · Body weight
Rear Decline BridgeGlutes · Body weight
Reverse Hyper On Flat BenchGlutes · Body weight
Rocking Frog StretchGlutes · Body weight
Rough Style Pike-to-cobra Push-upGlutes · Body weight
Seated Glute StretchGlutes · Body weight
Seated Piriformis StretchGlutes · Body weight
Single Leg Bridge With Outstretched LegGlutes · Body weight
Spider Crawl Push UpGlutes · Body weight
Swimmer KicksGlutes · Body weight
Twist Hip LiftGlutes · Body weight
Bodyweight quads exercises
All Fours Quad StretchQuads · Body weight
Backward JumpQuads · Body weight
Balance BoardQuads · Body weight
Bodyweight Drop Jump SquatQuads · Body weight
Curtsey SquatQuads · Body weight
Elevated Style One Leg SquatQuads · Body weight
Forward JumpQuads · Body weight
Forward LungeQuads · Body weight
Jump SquatQuads · Body weight
Lunge With JumpQuads · Body weight
Lying (Side) Quads StretchQuads · Body weight
Lying Style Jump SquatQuads · Body weight
One Leg SquatQuads · Body weight
Potty Squat With SupportQuads · Body weight
Quads (Bodyweight Squat)Quads · Body weight
Quick FeetQuads · Body weight
Single Leg Squat (Pistol) MaleQuads · Body weight
Sissy SquatQuads · Body weight
Split SquatsQuads · Body weight
Squat To Overhead ReachQuads · Body weight
Squat To Overhead Reach With TwistQuads · Body weight
Suspended Split SquatQuads · Body weight
Suspended Split Squat PartialQuads · Body weight
Walking LungeQuads · Body weight
Wide Squat To Overhead Reach With TwistQuads · Body weight
Bodyweight hamstrings exercises
Chair Leg Extended StretchHamstrings · Body weight
Glute-ham RaiseHamstrings · Body weight
Hamstring StretchHamstrings · Body weight
Inverse Leg Curl (Bench Support)Hamstrings · Body weight
Inverse Leg Curl (On Pull-up Cable Machine)Hamstrings · Body weight
Kick Out SitHamstrings · Body weight
Leg Up Hamstring StretchHamstrings · Body weight
Runners StretchHamstrings · Body weight
Seated Wide Angle Pose SequenceHamstrings · Body weight
Self Assisted Inverse Leg CurlHamstrings · Body weight
Self Assisted Inverse Leg Curl (On Floor)Hamstrings · Body weight
Self Assisted Inverse Leg Curl (On Floor) With EliteHamstrings · Body weight
Single Leg Platform SlideHamstrings · Body weight
Standing Single Leg CurlHamstrings · Body weight
World Greatest StretchHamstrings · Body weight
Bodyweight calves exercises
Ankle CirclesCalves · Body weight
Bodyweight Standing Calf RaiseCalves · Body weight
Box Jump Down With One Leg StabilizationCalves · Body weight
Calf Push Stretch With Hands Against WallCalves · Body weight
Calf Stretch With Hands Against WallCalves · Body weight
Chair Style Standing CalvesCalves · Body weight
Circles Knee StretchCalves · Body weight
Donkey Calf RaiseCalves · Body weight
One Leg Donkey Calf RaiseCalves · Body weight
One Leg Floor Calf RaiseCalves · Body weight
Seated Calf StretchCalves · Body weight
Standing Calf Raise (On A Staircase)Calves · Body weight
Standing CalvesCalves · Body weight
Standing Calves Calf StretchCalves · Body weight
Bodyweight cardio exercises
Astride JumpsCardio · Body weight
Back And Forth StepCardio · Body weight
Bear CrawlCardio · Body weight
BurpeeCardio · Body weight
Half Knee BendsCardio · Body weight
High Knee Against WallCardio · Body weight
Jack BurpeeCardio · Body weight
Jack JumpCardio · Body weight
Mountain ClimberCardio · Body weight
Push To RunCardio · Body weight
RunCardio · Body weight
Run (Equipment)Cardio · Body weight
Run (Equipment) ReverseCardio · Body weight
Scissor JumpsCardio · Body weight
Semi Squat JumpCardio · Body weight
Short Stride RunCardio · Body weight
Skater HopsCardio · Body weight
Ski StepCardio · Body weight
Star JumpCardio · Body weight
Swing 360Cardio · Body weight
Walking High Knees LungeCardio · Body weight
Wheel RunCardio · Body weight
Ready-made bodyweight workouts
Workouts with the sets, reps and rest already worked out, built from the exercises on this page.
Track every one of these in SPLYT
Every exercise here is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.