By muscle
| Muscle | Exercises | |
|---|---|---|
| abs | 45 | All abs exercises → |
| quads | 27 | All quads exercises → |
| hamstrings | 20 | All hamstrings exercises → |
| chest | 17 | All chest exercises → |
| glutes | 11 | All glutes exercises → |
| triceps | 11 | All triceps exercises → |
| shoulders | 10 | All shoulders exercises → |
| lower back | 9 | All lower back exercises → |
| lats | 8 | All lats exercises → |
| adductors | 7 | All adductors exercises → |
| calves | 7 | All calves exercises → |
| neck | 4 | All neck exercises → |
| abductors | 4 | All abductors exercises → |
| middle back | 4 | All middle back exercises → |
| forearms | 2 | All forearms exercises → |
| traps | 1 | All traps exercises → |
| biceps | 1 | All biceps exercises → |
Bodyweight workout routines
Bodyweight chest workout 12 exercises · sets and reps included Bodyweight arms workout 8 exercises · sets and reps included Bodyweight core workout 37 exercises · sets and reps included Bodyweight legs workout 30 exercises · sets and reps included
Common questions
How many exercises can you do with bodyweight?
188 in this catalogue, covering 17 different primary muscles. 151 are beginner-rated and 82 are compound movements.
Can you build a full-body workout with only bodyweight?
Yes. Bodyweight covers 17 primary muscles here — including abs, quads, hamstrings, chest — which is enough for a complete full-body rotation without any other equipment.
What is the best bodyweight exercise for beginners?
3/4 Sit-Up is a reasonable first pick — beginner-rated, compound, and it carries over to most other bodyweight movements.
All 188 bodyweight exercises
3/4 Sit-Up abs · beginner 90/90 Hamstring hamstrings · beginner Adductor/Groin adductors · intermediate Air Bike abs · beginner All Fours Quad Stretch quads · intermediate Alternate Heel Touchers abs · beginner Alternate Leg Diagonal Bound quads · beginner Ankle Circles calves · beginner Ankle On The Knee glutes · beginner Arm Circles shoulders · beginner Bench Dips triceps · beginner Bench Jump quads · intermediate Bent-Knee Hip Raise abs · beginner Body-Up triceps · intermediate Body Tricep Press triceps · beginner Bodyweight Squat quads · beginner Bodyweight Walking Lunge quads · beginner Bottoms Up abs · beginner Butt-Ups abs · beginner Butt Lift (Bridge) glutes · beginner Calf Stretch Elbows Against Wall calves · beginner Calf Stretch Hands Against Wall calves · beginner Carioca Quick Step adductors · beginner Cat Stretch lower back · beginner Chair Lower Back Stretch lats · beginner Child's Pose lower back · beginner Chin-Up lats · beginner Chin To Chest Stretch neck · beginner Clock Push-Up chest · intermediate Close-Grip Push-Up off of a Dumbbell triceps · intermediate Cocoons abs · beginner Cross-Body Crunch abs · beginner Crossover Reverse Lunge lower back · intermediate Crunch - Hands Overhead abs · beginner Crunch - Legs On Exercise Ball abs · beginner Crunches abs · beginner Dancer's Stretch lower back · beginner Dead Bug abs · beginner Decline Crunch abs · intermediate Decline Oblique Crunch abs · beginner Decline Push-Up chest · beginner Decline Reverse Crunch abs · beginner Dips - Triceps Version triceps · beginner Double Leg Butt Kick quads · beginner Dynamic Back Stretch lats · beginner Dynamic Chest Stretch chest · beginner Elbow Circles shoulders · beginner Elbow to Knee abs · beginner Elbows Back chest · beginner Fast Skipping quads · beginner Flat Bench Leg Pull-In abs · beginner Flat Bench Lying Leg Raise abs · beginner Floor Glute-Ham Raise hamstrings · intermediate Flutter Kicks glutes · beginner Freehand Jump Squat quads · intermediate Frog Hops quads · intermediate Frog Sit-Ups abs · intermediate Front Leg Raises hamstrings · beginner Glute Kickback glutes · beginner Gorilla Chin/Crunch abs · intermediate Groin and Back Stretch adductors · intermediate Groiners adductors · intermediate Hamstring Stretch hamstrings · beginner Handstand Push-Ups shoulders · expert Hanging Leg Raise abs · expert Hanging Pike abs · expert Hip Circles (prone) abductors · beginner Hug Knees To Chest lower back · beginner Hyperextensions With No Hyperextension Bench lower back · intermediate Inchworm hamstrings · beginner Incline Push-Up chest · beginner Incline Push-Up Close-Grip triceps · beginner Incline Push-Up Medium chest · beginner Incline Push-Up Reverse Grip chest · beginner Incline Push-Up Wide chest · beginner Inverted Row middle back · beginner Iron Crosses (stretch) quads · intermediate Isometric Chest Squeezes chest · beginner Isometric Neck Exercise - Front And Back neck · beginner Isometric Neck Exercise - Sides neck · beginner Isometric Wipers chest · beginner Jackknife Sit-Up abs · beginner Janda Sit-Up abs · beginner Knee Across The Body glutes · beginner Knee Circles calves · beginner Knee Tuck Jump hamstrings · beginner Kneeling Arm Drill shoulders · beginner Kneeling Forearm Stretch forearms · beginner Kneeling Hip Flexor quads · beginner Lateral Bound adductors · beginner Leg-Up Hamstring Stretch hamstrings · beginner Leg Lift glutes · beginner Leg Pull-In abs · beginner Linear 3-Part Start Technique hamstrings · beginner Linear Acceleration Wall Drill hamstrings · beginner Looking At Ceiling quads · beginner Lower Back Curl abs · beginner Lying Crossover abductors · expert Lying Glute glutes · expert Lying Prone Quadriceps quads · expert Middle Back Stretch middle back · beginner Mountain Climbers quads · beginner Moving Claw Series hamstrings · beginner Natural Glute Ham Raise hamstrings · intermediate Oblique Crunches abs · beginner Oblique Crunches - On The Floor abs · beginner On Your Side Quad Stretch quads · beginner One Arm Against Wall lats · beginner One Half Locust quads · beginner One Knee To Chest glutes · beginner Overhead Stretch abs · beginner Overhead Triceps triceps · expert Pelvic Tilt Into Bridge lower back · intermediate Plank abs · beginner Plyo Push-up chest · beginner Prone Manual Hamstring hamstrings · beginner Pullups lats · beginner Push-Up Wide chest · beginner Push-Ups - Close Triceps Position triceps · intermediate Push-Ups With Feet Elevated chest · beginner Push Up to Side Plank chest · beginner Pushups chest · beginner Pushups (Close and Wide Hand Positions) chest · beginner Rear Leg Raises quads · beginner Reverse Crunch abs · beginner Rocket Jump quads · beginner Runner's Stretch hamstrings · beginner Russian Twist abs · intermediate Scapular Pull-Up traps · beginner Scissor Kick abs · beginner Scissors Jump quads · beginner Seated Biceps biceps · expert Seated Calf Stretch calves · beginner Seated Flat Bench Leg Pull-In abs · beginner Seated Floor Hamstring Stretch hamstrings · beginner Seated Front Deltoid shoulders · expert Seated Glute glutes · expert Seated Hamstring hamstrings · expert Seated Leg Tucks abs · beginner Seated Overhead Stretch abs · beginner Shoulder Circles shoulders · beginner Shoulder Raise shoulders · beginner Shoulder Stretch shoulders · beginner Side-Lying Floor Stretch lats · beginner Side Bridge abs · beginner Side Jackknife abs · beginner Side Leg Raises adductors · beginner Side Lying Groin Stretch adductors · beginner Side Neck Stretch neck · beginner Side Standing Long Jump quads · beginner Side Wrist Pull shoulders · beginner Single-Arm Push-Up chest · intermediate Single Leg Butt Kick quads · beginner Single Leg Glute Bridge glutes · beginner Sit-Up abs · beginner Sit Squats quads · beginner Spider Crawl abs · beginner Spinal Stretch middle back · beginner Split Jump quads · beginner Split Squats hamstrings · intermediate Standing Gastrocnemius Calf Stretch calves · beginner Standing Hip Circles abductors · beginner Standing Hip Flexors quads · beginner Standing Lateral Stretch abs · beginner Standing Long Jump quads · beginner Standing Pelvic Tilt lower back · beginner Standing Soleus And Achilles Stretch calves · beginner Standing Toe Touches hamstrings · beginner Standing Towel Triceps Extension triceps · beginner Star Jump quads · beginner Step-up with Knee Raise glutes · beginner Stomach Vacuum abs · beginner Superman lower back · beginner The Straddle hamstrings · beginner Toe Touchers abs · beginner Trail Running/Walking quads · beginner Tricep Side Stretch triceps · beginner Triceps Stretch triceps · beginner Tuck Crunch abs · beginner Upper Back-Leg Grab hamstrings · beginner Upper Back Stretch middle back · beginner Upward Stretch shoulders · beginner V-Bar Pullup lats · beginner Wide-Grip Rear Pull-Up lats · intermediate Wind Sprints abs · beginner Windmills abductors · intermediate World's Greatest Stretch hamstrings · intermediate Wrist Circles forearms · beginner
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