The Best Bodyweight-only Exercises
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Cable Machine with Rope Attachment
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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A power-building movement for the shoulders and triceps. Using an incline and a leg drive allows for heavier loading and explosive development.
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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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A dynamic movement that combines core stability with a hamstring stretch. It improves shoulder stability and functional flexibility.
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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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An elite upper-body exercise targeting the deltoids and triceps. It requires exceptional shoulder strength, stability, and balance.
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A core exercise that incorporates hip abduction. It targets the lower abdominals and the adductors through a unique leg position.
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A sit-up variation focusing on the mid-range of the movement to keep the abdominals under constant, high tension.
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A deep squat designed to improve hip, knee, and ankle range of motion. It serves as a warm-up and restorative movement for the lower body.
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