The Best Bodyweight-only Exercises
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An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.
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A rotational core exercise that targets the rectus abdominis and obliques. It improves coordination and functional rotational strength of the torso.
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A lateral compound movement targeting the quads, glutes, and adductors. It improves frontal plane mobility and corrects unilateral imbalances.
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A compound movement that combines a hip hinge with a squat. It targets the hamstrings, glutes, and lower back while engaging the quadriceps.
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Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.
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A foundational unilateral exercise. It targets the quads and glutes while improving balance and hip stability without the complexity of a lunge.
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A modified pistol squat for building unilateral strength. Using support allows for a full range of motion while focusing on muscle recruitment.
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A core stabilization exercise using an ab roller. It challenges the entire abdominal wall by requiring resistance against spinal extension.
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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.
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An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.
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A quad-dominant isolation exercise. It places high tension on the quadriceps by shifting the center of mass backward while maintaining a straight line from knees to head.
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An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.
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