Clock Push-Up
A dynamic push-up variation that improves shoulder stability and chest power by changing hand positions in a circular pattern.
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The Best Bodyweight-only Exercises
Top Exercises
Bridge
A foundational posterior chain exercise. It activates the glutes and hamstrings while improving hip extension and lower back health.
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Alternate Oblique Crunch
A rotational abdominal exercise targeting the internal and external obliques. It helps define the waistline and improves core coordination.
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Side Crunch
A fundamental isolation move for the obliques. It helps sculpt the side-waist and improves the mind-muscle connection with the lateral core.
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Seated Side Crunch
Targets the obliques and lateral core. The seated position allows for a focused lateral flexion that improves side-waist strength.
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One Leg Quarter Squat
A unilateral lower-body exercise targeting the quads and glute medius. It builds knee stability, balance, and unilateral strength for runners and athletes.
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Lying Leg Raise and Hold
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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Lying Ab Press
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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Lateral Step-Up
A unilateral leg exercise targeting the gluteus medius and quads. The lateral movement improves hip stability and functional balance.
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Kneeling Wide Hand Push-Up
Targets the chest and shoulders while reducing the load on the core. The wide hand placement increases pectoral recruitment.
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Jump Squat
A plyometric exercise for lower-body power. It targets the quadriceps and glutes while improving vertical leap and cardiovascular fitness.
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Hollow Hold
A foundational isometric core exercise. It teaches the body to maintain tension and a neutral spine, essential for gymnastics and heavy lifting.
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