The Best Bodyweight-only Exercises

Top Exercises

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.

Kneeling Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Targets the chest and shoulders while reducing the load on the core. The wide hand placement increases pectoral recruitment.

Knee Touch Crunch

Beginner / Bodyweight-only / Abs / core

A simple but effective core isolation exercise focusing on the upper rectus abdominis through a specific target point.

Janda Sit-Up

Beginner / Bodyweight-only / Abs / core

An advanced sit-up that isolates the abs by neurologically inhibiting the hip flexors through hamstring activation.

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.

Forward Lunge

Beginner / Bodyweight-only / Quads / lunge

A foundational lower-body movement targeting the quads and glutes. It builds balance, coordination, and unilateral leg strength.

Flexion Leg Sit-Up

Beginner / Bodyweight-only / Abs / core

A sit-up variation where legs are held in a fixed flexed position. This isolates the upper abdominals and minimizes hip flexor involvement.

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.

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.

Bodyweight Kneeling Sissy Squat

Beginner / Bodyweight-only / Quads / squat

A quad-dominant isolation exercise. It places high tension on the quadriceps by using a leaning-back motion while kneeling.

Bench Dip

Beginner / Bodyweight-only / Triceps / isolation

A compound pushing exercise for the triceps and chest. It is an effective bodyweight movement that can be performed anywhere with an elevated surface.