The Best No Equipment Exercises

Top Exercises

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.

Self Assisted Inverted Pullover

Intermediate / Bodyweight-only / Back / pull

A functional pulling movement for the lats and core. Using the feet for assistance makes this advanced move accessible while building lat strength.

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.

Oblique Crunch

Beginner / Bodyweight-only / Abs / core

A targeted abdominal exercise focusing on the internal and external obliques. It improves lateral core definition and enhances rotational stability.

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.

Crunch Hold

Beginner / Bodyweight-only / Abs / core

An isometric abdominal exercise that builds core endurance and teaches the ability to maintain tension under load.

Clock Push-Up

Intermediate / Bodyweight-only / Chest / push

A dynamic push-up variation that improves shoulder stability and chest power by changing hand positions in a circular pattern.

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.

Bent Knee Lying Twist

Beginner / Bodyweight-only / Back / core

A restorative and strengthening exercise for the core and spine. It targets the obliques and improves rotational mobility in the lower back.

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.