The Best Bodyweight-only Exercises
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Cable Machine with Rope Attachment
A floor-based rotational core move. It provides high-tension work for the rectus abdominis and obliques while staying safe for the lower back.
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A rotational core exercise targeting the obliques. It is a modification of the full floor wiper, focusing on control and spinal stability.
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The gold standard for isometric core stability. It strengthens the transverse abdominis, lower back, and shoulders.
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An isometric exercise for lower-body endurance. It targets the quadriceps and glutes while teaching proper spinal alignment against a flat surface.
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A glute isolation move targeting the gluteus medius. It is essential for hip stability and sculpting the lateral portion of the hips.
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A restorative and strengthening exercise for the core and spine. It targets the obliques and improves rotational mobility in the lower back.
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Also known as a Pistol Squat. This elite bodyweight exercise requires exceptional strength, balance, and mobility in the hips and ankles.
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A foundational exercise for shoulder stability and serratus anterior strength. It corrects "winged" scapula and improves push-up mechanics.
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A fundamental lower-abdominal movement. By curling the pelvis toward the ribs, it targets the lower portion of the rectus abdominis effectively.
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A dynamic movement targeting the lower abs and obliques. The scissoring of the legs keeps the core under constant, varied tension.
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Increases the lever length of the upper body, making the standard crunch significantly more difficult for the upper abdominals.
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The staple movement for abdominal development. It isolates the rectus abdominis by shortening the distance between the sternum and the pelvis.
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