The Best No Equipment Exercises

Top Exercises

Inchworm

Intermediate / Bodyweight-only / Abs / isolation

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

Bent Leg Side Kick

Beginner / Bodyweight-only / Glutes / isolation

A glute isolation move targeting the gluteus medius. It is essential for hip stability and sculpting the lateral portion of the hips.

Twisting Crunch

Beginner / Bodyweight-only / Abs / core

Similar to the twist crunch, this move emphasizes continuous rotational tension in the abdominals to build functional core strength.

Squat

Beginner / Bodyweight-only / Quads / squat

The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.

Sideways Lifts Vertical

Intermediate / Bodyweight-only / Abs / core

Targets the medial deltoids through a vertical range of motion. It builds shoulder roundness and improves overall upper-body silhouette.

Single Arm Push-Up

Intermediate / Bodyweight-only / Chest / push

An elite pushing exercise for the chest and triceps. It requires incredible unilateral strength and extreme core stability to prevent rotation.

Seated Side Crunch

Beginner / Bodyweight-only / Abs / core

Targets the obliques and lateral core. The seated position allows for a focused lateral flexion that improves side-waist strength.

Seated Leg Raise

Beginner / Bodyweight-only / Abs / isolation

An isolation exercise for the lower abs and hip flexors. It builds the strength needed for more advanced hanging leg raises.

Seated In Out Leg Raise on Floor

Beginner / Bodyweight-only / Abs / core

Targets the lower abdominals and hip flexors. It improves core endurance and control through a continuous "in and out" pumping motion.

Russian Twist

Beginner / Bodyweight-only / Abs / core

A rotational core move for the obliques. It improves spinal mobility and trains the core to handle rotational forces, essential for many sports.

Plyo Push-Up

Intermediate / Bodyweight-only / Chest / push

An explosive pushing exercise for chest and triceps. It develops upper-body power and improves the fast-twitch muscle fiber recruitment in the pectorals.