The Best Bodyweight-only Exercises
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A modified side plank for beginners or high-repetition endurance work. It targets the obliques while reducing the load on the hips.
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An explosive pushing exercise for chest and triceps. It develops upper-body power and improves the fast-twitch muscle fiber recruitment in the pectorals.
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A dynamic plank variation that challenges core stability against anti-rotational forces. It targets the transverse abdominis, glutes, and shoulders.
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A quad-dominant squat variation. Standing on a block increases the range of motion and shifts focus to the lower quadriceps and glutes.
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A dynamic movement focusing on shoulder and chest flexibility and strength. It flows through a larger range of motion than a standard push-up.
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Builds core endurance and targets the lower abdominals. The hold increases time under tension, forcing the core to stabilize the weight of the legs.
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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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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 high-intensity plyometric movement. It builds explosive unilateral leg power and improves coordination and cardiovascular endurance.
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An isometric core exercise that emphasizes the mind-muscle connection. It teaches the ability to resist extension under a manual or weighted load.
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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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A unilateral leg exercise targeting the gluteus medius and quads. The lateral movement improves hip stability and functional balance.
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