The Best No Equipment Exercises

Top Exercises

Handstand Push-Up

Advanced / Bodyweight-only / Shoulders / push

An elite upper-body exercise targeting the deltoids and triceps. It requires exceptional shoulder strength, stability, and balance.

Diamond Push-Up

Intermediate / Bodyweight-only / Chest / push

A triceps-dominant push-up variation. Narrow hand placement shifts the mechanical load from the chest to the lateral and medial heads of the triceps.

Bodyweight Single Leg Deadlift

Intermediate / Bodyweight-only / Hamstrings / hinge

A unilateral hinge movement for the posterior chain. It builds balance, ankle stability, and corrects muscle imbalances in the hamstrings and glutes.

Bodyweight Overhead Squat

Intermediate / Bodyweight-only / Quads / squat

A challenging mobility and strength exercise. It requires exceptional thoracic, hip, and ankle mobility to maintain an upright posture with arms overhead.

Single Leg Heel Touch Squat

Intermediate / Bodyweight-only / Quads / squat

A functional unilateral squat that emphasizes knee stability and glute control. It improves balance and corrects side-to-side muscle discrepancies.

Side Bridge Hip Abduction

Intermediate / Bodyweight-only / Abs / isolation

A complex exercise targeting the obliques and the glute medius. It builds lateral hip stability and a powerful core simultaneously.

Shoulder Tap

Beginner / Bodyweight-only / Shoulders / isolation

A high-intensity plank variation for core stability. It targets the transverse abdominis while improving shoulder and scapular stability.

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.

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.

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.