The Best Bodyweight-only Exercises

Top Exercises

Janda Sit-Up

Beginner / Bodyweight-only / Abs / core

An advanced sit-up that isolates the abs by neurologically inhibiting the hip flexors through hamstring activation.

Handstand Push-Up

Advanced / Bodyweight-only / Shoulders / push

An elite upper-body exercise targeting the deltoids and triceps. It requires exceptional shoulder strength, stability, and balance.

Forward Lunge

Beginner / Bodyweight-only / Quads / lunge

A foundational lower-body movement targeting the quads and glutes. It builds balance, coordination, and unilateral leg strength.

Flexion Leg Sit-Up

Beginner / Bodyweight-only / Abs / core

A sit-up variation where legs are held in a fixed flexed position. This isolates the upper abdominals and minimizes hip flexor involvement.

Floor Crunch Feet on Bench

Beginner / Bodyweight-only / Abs / core

An isolation exercise for the upper abs. Elevating the feet on a bench removes the ability to use the legs for momentum.

Diamond Push-Up

Intermediate / Bodyweight-only / Chest / push

A triceps-dominant push-up variation. Narrow hand placement shifts the mechanical load from the chest to the lateral and medial heads of the triceps.

Cossack Squats

Intermediate / Bodyweight-only / Quads / squat

A lateral squat variation that improves hip mobility and frontal plane strength. It targets the quads, glutes, and adductors while stretching the hamstrings.

Clock Push-Up

Intermediate / Bodyweight-only / Chest / push

A dynamic push-up variation that improves shoulder stability and chest power by changing hand positions in a circular pattern.

Bulgarian Split Squat

Intermediate / Bodyweight-only / Quads / squat

A powerful unilateral exercise that targets the quads and glutes. Elevating the rear foot increases the range of motion and demand on the front leg.

Bodyweight Single Leg Deadlift

Intermediate / Bodyweight-only / Hamstrings / hinge

A unilateral hinge movement for the posterior chain. It builds balance, ankle stability, and corrects muscle imbalances in the hamstrings and glutes.

Bench Dip

Beginner / Bodyweight-only / Triceps / isolation

A compound pushing exercise for the triceps and chest. It is an effective bodyweight movement that can be performed anywhere with an elevated surface.