Side Plank
A staple isometric core movement for lateral stability. It targets the obliques, quadratus lumborum, and shoulder stabilizers.
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The Best No Equipment Exercises
Top Exercises
Oblique Crunches Floor
A classic floor-based core move for the obliques. It creates a powerful mind-muscle connection for better abdominal control and functional rotation.
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March Sit
A core and hip flexor exercise. The marching motion challenges pelvic stability while the seated position isolates the abdominal wall.
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Crunch Hold
An isometric abdominal exercise that builds core endurance and teaches the ability to maintain tension under load.
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Butt Bridge
A glute-focused isolation move. Similar to the standard bridge, it emphasizes maximal glute contraction and pelvic stability.
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Shrimp Squat
An elite unilateral leg exercise targeting the quads and balance. It requires exceptional hip mobility and control compared to a standard squat.
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Self Assisted Inverted Pullover
A functional pulling movement for the lats and core. Using the feet for assistance makes this advanced move accessible while building lat strength.
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Seated Twist
Improves spinal mobility and oblique strength. The seated position stabilizes the pelvis, ensuring the rotation comes from the thoracic spine.
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Seated Alternate Crunch
A rotational core exercise targeting the abdominals and obliques. The seated position forces a strict contraction by isolating the upper body.
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Seated In Out Leg Raise on Floor
Targets the lower abdominals and hip flexors. It improves core endurance and control through a continuous "in and out" pumping motion.
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Lunge with Jump
A high-intensity plyometric movement. It builds explosive unilateral leg power and improves coordination and cardiovascular endurance.
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Inchworm
A dynamic movement that combines core stability with a hamstring stretch. It improves shoulder stability and functional flexibility.
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