The Best No Equipment Exercises

Top Exercises

Pulse-Up

Intermediate / Bodyweight-only / Abs / isolation

A high-tension core exercise for the lower abdominals. The vertical hip lift forces the rectus abdominis to work under constant load.

Potty Squat

Beginner / Bodyweight-only / Abs / squat

A deep squat designed to improve functional mobility and lower body flexibility. It emphasizes full range of motion in the hips, knees, and ankles.

Alternate Oblique Crunch

Beginner / Bodyweight-only / Abs / core

A rotational abdominal exercise targeting the internal and external obliques. It helps define the waistline and improves core coordination.

Wipers

Intermediate / Bodyweight-only / Abs / isolation

An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.

Toe Touch Sit

Beginner / Bodyweight-only / Hamstrings / isolation

A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Single Leg Squat with Support

Beginner / Bodyweight-only / Quads / squat

A modified pistol squat for building unilateral strength. Using support allows for a full range of motion while focusing on muscle recruitment.

Sissy Squat

Intermediate / Bodyweight-only / Quads / squat

A quad-dominant isolation exercise. It places high tension on the quadriceps by shifting the center of mass backward while maintaining a straight line from knees to head.

Single Leg Squat

Intermediate / Bodyweight-only / Quads / squat

Also known as a Pistol Squat. This elite bodyweight exercise requires exceptional strength, balance, and mobility in the hips and ankles.

Sideways Lifts Vertical Turn

Intermediate / Bodyweight-only / Shoulders / core

A dynamic core and shoulder move. The vertical turn adds a rotational challenge that improves functional core integration and shoulder control.

Seated Alternate Crunch

Beginner / Bodyweight-only / Abs / core

A rotational core exercise targeting the abdominals and obliques. The seated position forces a strict contraction by isolating the upper body.

Scapula Dips

Beginner / Bodyweight-only / Shoulders / push

A shoulder health movement targeting the serratus anterior and lower traps. It improves scapular depression and stability for heavier pushing exercises.