Bodyweight exercises

29 bodyweight exercises with form videos, coaching cues, and weekly volume targets per muscle group.

Band Seated Hip Abduction

Hams/Glutes (Hip Abductors, Glute Med) · Bodyweight

Bench Dips

Arms (Triceps) · Bodyweight

Bicycle Crunch

Core (Abs, Obliques) · Bodyweight

Bodyweight Glute Bridge

Hams/Glutes (Glutes) · Bodyweight

Bodyweight Squats

Quads (Glutes) · Bodyweight

Bulgarian Split Squats (Bodyweight)

Quads (Glutes) · Bodyweight

Close Grip Push-Ups

Chest · Bodyweight

Crunch

Core (Abs) · Bodyweight

Diamond Push-Ups

Chest · Bodyweight

Dips

Chest · Bodyweight

Glute Ham Raise

Hams/Glutes (Hams, Glutes) · Bodyweight

Hanging Leg Raises

Core (Abs) · Bodyweight

Hyperextension

Back (Lower Back) · Bodyweight

Leg Raise

Core (Abs, Deep Core) · Bodyweight

Lunges

Quads (Glutes) · Bodyweight

Plank

Core (Abs, Deep Core) · Bodyweight

Pull-Up

Back (Lats) · Bodyweight

Push-Ups

Chest · Bodyweight

Roman Chair Leg Raises

Core (Abs) · Bodyweight

Russian Twist

Core (Obliques) · Bodyweight

Side Plank

Core (Obliques, Deep Core) · Bodyweight

Single Leg Glute Bridge

Hams/Glutes (Hams, Glutes) · Bodyweight

Single Leg RDL's

Hams/Glutes (Hams, Glutes) · Bodyweight

Sissy Squats

Quads · Bodyweight

Sit-Up

Core (Abs) · Bodyweight

Step-Up

Quads (Glutes) · Bodyweight

V-Ups

Core (Abs) · Bodyweight

Wall Sit

Quads · Bodyweight

Wide Grip Pull-Up

Back (Lats) · Bodyweight