The Best Bodyweight-only Exercises

Top Exercises

Jump Squat

Intermediate / Bodyweight-only / Quads / squat

A plyometric exercise for lower-body power. It targets the quadriceps and glutes while improving vertical leap and cardiovascular fitness.

Inchworm

Intermediate / Bodyweight-only / Abs / isolation

A dynamic movement that combines core stability with a hamstring stretch. It improves shoulder stability and functional flexibility.

Half Wipers

Intermediate / Bodyweight-only / Abs / isolation

A rotational core exercise targeting the obliques. It is a modification of the full floor wiper, focusing on control and spinal stability.

Groin Crunch

Beginner / Bodyweight-only / Abs / core

A core exercise that incorporates hip abduction. It targets the lower abdominals and the adductors through a unique leg position.

Front Plank

Beginner / Bodyweight-only / Abs / core

The gold standard for isometric core stability. It strengthens the transverse abdominis, lower back, and shoulders.

Forward Pulse Lunge with Hands Overhead

Intermediate / Bodyweight-only / Quads / lunge

A high-tension variation of the lunge. Holding arms overhead increases core demand and challenges thoracic mobility while pulsing keeps tension on the legs.

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.

Crunch

Beginner / Bodyweight-only / Abs / core

The staple movement for abdominal development. It isolates the rectus abdominis by shortening the distance between the sternum and the pelvis.

Crunch Hold

Beginner / Bodyweight-only / Abs / core

An isometric abdominal exercise that builds core endurance and teaches the ability to maintain tension under load.

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.