The Best Bodyweight-only Exercises

Top Exercises

Scapula Push-Up

Beginner / Bodyweight-only / Shoulders / push

A foundational exercise for shoulder stability and serratus anterior strength. It corrects "winged" scapula and improves push-up mechanics.

Quarter Sit-Up

Beginner / Bodyweight-only / Abs / core

A sit-up variation focusing on the high-tension initial phase of the movement. It minimizes hip flexor involvement while isolating the upper abs.

Lying Ab Press

Beginner / Bodyweight-only / Abs / push

An isometric core exercise that emphasizes the mind-muscle connection. It teaches the ability to resist extension under a manual or weighted load.

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.

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.

Half Sit-Up

Beginner / Bodyweight-only / Abs / core

A sit-up variation focusing on the mid-range of the movement to keep the abdominals under constant, high tension.

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.

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.

Bodyweight Pulse Squat

Beginner / Bodyweight-only / Quads / squat

A high-tension squat variation. Pulsing at the bottom increases the time under tension for the quads and glutes, enhancing muscle endurance.

Bodyweight Rear Lunge

Beginner / Bodyweight-only / Quads / lunge

A foundational unilateral leg exercise. Stepping backward emphasizes the glutes and hamstrings while being more shoulder and knee-friendly than forward lunges.