The Best No Equipment Exercises

Top Exercises

Hollow Hold

Beginner / Bodyweight-only / Abs / core

A foundational isometric core exercise. It teaches the body to maintain tension and a neutral spine, essential for gymnastics and heavy lifting.

Groin Crunch

Beginner / Bodyweight-only / Abs / core

A core exercise that incorporates hip abduction. It targets the lower abdominals and the adductors through a unique leg position.

Full Squat Mobility

Beginner / Bodyweight-only / Quads / squat

A deep squat designed to improve hip, knee, and ankle range of motion. It serves as a warm-up and restorative movement for the lower body.

Forward Lunge

Beginner / Bodyweight-only / Quads / lunge

A foundational lower-body movement targeting the quads and glutes. It builds balance, coordination, and unilateral leg strength.

Crunch Floor

Beginner / Bodyweight-only / Abs / core

A classic abdominal isolation exercise. It targets the upper rectus abdominis by focusing on spinal flexion and controlled contraction.

Cossack Squats

Intermediate / Bodyweight-only / Quads / squat

A lateral squat variation that improves hip mobility and frontal plane strength. It targets the quads, glutes, and adductors while stretching the hamstrings.

Bodyweight Rear Lunge

Beginner / Bodyweight-only / Quads / lunge

A foundational unilateral leg exercise. Stepping backward emphasizes the glutes and hamstrings while being more shoulder and knee-friendly than forward lunges.

Side Crunch

Beginner / Bodyweight-only / Abs / core

A fundamental isolation move for the obliques. It helps sculpt the side-waist and improves the mind-muscle connection with the lateral core.

Side Bridge with Bent Leg

Intermediate / Bodyweight-only / Abs / isolation

A modified side plank for beginners or high-repetition endurance work. It targets the obliques while reducing the load on the hips.

One Leg Quarter Squat

Beginner / Bodyweight-only / Quads / squat

A unilateral lower-body exercise targeting the quads and glute medius. It builds knee stability, balance, and unilateral strength for runners and athletes.