The Best Bodyweight-only Exercises
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Cable Machine with Rope Attachment
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 foundational posterior chain exercise. It activates the glutes and hamstrings while improving hip extension and lower back health.
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Targets the obliques and lateral core. The seated position allows for a focused lateral flexion that improves side-waist strength.
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Targets the lower abdominals and hip flexors. It improves core endurance and control through a continuous "in and out" pumping motion.
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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 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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Increases the lever length of the upper body, making the standard crunch significantly more difficult for the upper abdominals.
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Targets the chest and shoulders while reducing the load on the core. The wide hand placement increases pectoral recruitment.
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A simple but effective core isolation exercise focusing on the upper rectus abdominis through a specific target point.
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An advanced sit-up that isolates the abs by neurologically inhibiting the hip flexors through hamstring activation.
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A plyometric exercise for lower-body power. It targets the quadriceps and glutes while improving vertical leap and cardiovascular fitness.
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