Exercises by equipment
Body weight exercises
Body-weight exercises use your own body as the resistance, so you can do them anywhere with no kit at all.
You make them harder by slowing down, adding reps, pausing, or moving to a tougher version, such as from knee push-ups to full push-ups.
- 325Exercises
- 19Target muscles
- 10Body parts
Every body weight exercise
325 exercises
Waist (89)
3/4 sit-up
45° side bend
air bike
alternate heel touchers
arm slingers hanging bent knee legs
arm slingers hanging straight legs
arms overhead full sit-up (male)
bodyweight incline side plank
bottoms-up
bridge - mountain climber (cross body)
butt-ups
captains chair straight leg raise- cocoons
- crab twist toe touch
- cross body crunch
- crunch (hands overhead)
- crunch floor
- curl-up
- dead bug
- decline crunch
- decline sit-up
- elbow-to-knee
- flag
- flexion leg sit up (bent knee)
- flexion leg sit up (straight arm)
- frog crunch
- frog planche
- front lever
- front plank with twist
- full maltese
- full planche
- gorilla chin
- groin crunch
- half sit-up (male)
- hanging leg hip raise
- hanging leg raise
- hanging oblique knee raise
- hanging pike
- hanging straight leg hip raise
- hanging straight leg raise
- hanging straight twisting leg hip raise
- hip raise (bent knee)
- inchworm
- inchworm v. 2
- incline leg hip raise (leg straight)
- incline twisting sit-up
- jackknife sit-up
- janda sit-up
- knee touch crunch
- kneeling plank tap shoulder (male)
- l-sit on floor
- lean planche
- leg pull in flat bench
- lunge with twist
- lying elbow to knee
- lying leg raise flat bench
- lying leg-hip raise
- negative crunch
- oblique crunch v. 2
- oblique crunches floor
- pelvic tilt
- posterior step to overhead reach
- potty squat
- power point plank
- prisoner half sit-up (male)
- push-up to side plank
- quarter sit-up
- reverse crunch
- reverse plank with leg lift
- russian twist
- seated leg raise
- seated side crunch (wall)
- shoulder tap
- side bridge v. 2
- side hip (on parallel bars)
- side-to-side toe touch (male)
- sit-up v. 2
- sit-up with arms on chest
- spine twist
- straddle maltese
- straddle planche
- suspended abdominal fallout
- suspended reverse crunch
- tuck crunch
- twisted leg raise
- twisted leg raise (female)
- v-sit on floor
- vertical leg raise (on parallel bars)
- wind sprints
Upper legs (70)
- all fours squad stretch
- arms apart circular toe touch (male)
- backward jump
- balance board
- basic toe touch (male)
- bench hip extension
- bent knee lying twist (male)
- bodyweight drop jump squat
- butterfly yoga pose
- chair leg extended stretch
- curtsey squat
- flutter kicks
- forward jump
- forward lunge (male)
- glute bridge march
- glute bridge two legs on bench (male)
- glute-ham raise
- hamstring stretch
- hands clasped circular toe touch (male)
- hands reversed clasped circular toe touch (male)
- hug keens to chest
- inverse leg curl (bench support)
- inverse leg curl (on pull-up cable machine)
- iron cross stretch
- jump squat
- jump squat v. 2
- kick out sit
- leg up hamstring stretch
- low glute bridge on floor
- lunge with jump
- lying (side) quads stretch
- march sit (wall)
- monster walk
- one leg squat
- outside leg kick push-up
- pelvic tilt into bridge
- pike-to-cobra push-up
- potty squat with support
- push-up inside leg kick
- quads
- quick feet v. 2
- rear decline bridge
- reverse hyper on flat bench
- rocking frog stretch
- runners stretch
- seated glute stretch
- seated piriformis stretch
- seated wide angle pose sequence
- self assisted inverse leg curl
- self assisted inverse leg curl
- self assisted inverse leg curl (on floor)
- side bridge hip abduction
- side hip abduction
- side lying hip adduction (male)
- side plank hip adduction
- single leg bridge with outstretched leg
- single leg platform slide
- single leg squat (pistol) male
- sissy squat
- spider crawl push up
- split squats
- squat to overhead reach
- squat to overhead reach with twist
- standing single leg curl
- straight leg outer hip abductor
- suspended split squat
- swimmer kicks v. 2 (male)
- twist hip lift
- walking lunge
- world greatest stretch
Back (59)
- archer pull up
- back lever
- back pec stretch
- bench pull-ups
- bodyweight squatting row
- bodyweight squatting row (with towel)
- bodyweight standing close-grip one arm row
- bodyweight standing close-grip row
- bodyweight standing one arm row
- bodyweight standing one arm row (with towel)
- bodyweight standing row
- bodyweight standing row (with towel)
- chin-up
- chin-ups (narrow parallel grip)
- close grip chin-up
- elbow lift - reverse push-up
- elevator
- front lever reps
- gironda sternum chin
- hyperextension
- hyperextension (on bench)
- inverted row
- inverted row bent knees
- inverted row on bench
- inverted row v. 2
- inverted row with straps
- kipping muscle up
- kneeling lat stretch
- l-pull-up
- lower back curl
- mixed grip chin-up
- muscle up
- muscle-up (on vertical bar)
- one arm against wall
- one arm chin-up
- one arm towel row
- pull up (neutral grip)
- pull-up
- rear pull-up
- reverse grip pull-up
- rocky pull-up pulldown
- scapula dips
- scapular pull-up
- seated lower back stretch
- shoulder grip pull-up
- side lying floor stretch
- side-to-side chin
- skin the cat
- sphinx
- spine stretch
- standing archer
- standing lateral stretch
- standing pelvic tilt
- suspended row
- two toe touch (male)
- upper back stretch
- upward facing dog
- wide grip pull-up
- wide grip rear pull-up
Chest (36)
- archer push up
- chest and front of shoulder stretch
- chest dip
- chest dip (on dip-pull-up cage)
- chest dip on straight bar
- chest tap push-up (male)
- clap push up
- clock push-up
- decline push-up
- drop push up
- dynamic chest stretch (male)
- full planche push-up
- incline push up depth jump
- incline push-up
- incline push-up (on box)
- incline reverse grip push-up
- incline scapula push up
- isometric chest squeeze
- isometric wipers
- kneeling push-up (male)
- korean dips
- modified hindu push-up (male)
- plyo push up
- push and pull bodyweight
- push-up
- push-up (wall)
- push-up (wall) v. 2
- push-up plus
- raise single arm push-up
- scapula push-up
- shoulder tap push-up
- single arm push-up
- superman push-up
- suspended push-up
- wide hand push up
- wide-grip chest dip on high parallel bars
Upper arms (30)
- bench dip (knees bent)
- bench dip on floor
- biceps leg concentration curl
- biceps narrow pull-ups
- biceps pull-up
- body-up
- bodyweight kneeling triceps extension
- bodyweight side lying biceps curl
- close-grip push-up
- close-grip push-up (on knees)
- diamond push-up
- elbow dips
- handstand
- handstand push-up
- impossible dips
- incline close-grip push-up
- one arm dip
- overhead triceps stretch
- push-up on lower arms
- reverse dip
- ring dips
- side push-up
- stalder press
- three bench dip
- triceps dip
- triceps dip (bench leg)
- triceps dip (between benches)
- triceps dips floor
- triceps press
- triceps stretch
Cardio (21)
- astride jumps (male)
- back and forth step
- bear crawl
- burpee
- half knee bends (male)
- high knee against wall
- jack burpee
- jack jump (male)
- mountain climber
- push to run
- run
- run (equipment)
- scissor jumps (male)
- semi squat jump (male)
- short stride run
- skater hops
- ski step
- star jump (male)
- swing 360
- walking high knees lunge
- wheel run
Lower legs (13)
- ankle circles
- bodyweight standing calf raise
- box jump down with one leg stabilization
- calf push stretch with hands against wall
- calf stretch with hands against wall
- circles knee stretch
- donkey calf raise
- one leg donkey calf raise
- one leg floor calf raise
- seated calf stretch (male)
- standing calf raise (on a staircase)
- standing calves
- standing calves calf stretch
Shoulders (2)
Keep exploring
Muscles you can train
Body parts
Questions, answered
How many body-weight exercises are there here?
There are 325 body-weight exercises in the AltF Fitness library, each with an animated demo and coaching tips.
Which muscles can I train with body-weight exercises?
The exercises here target the abs, glutes, chest (pectorals), lats, triceps and more.
Which body-weight exercises suit beginners?
Moves rated beginner friendly here include 3/4 sit-up, 45° side bend and air bike. Learn the movement with little or no load first.
Can I build strength with body weight alone?
Yes. Making moves gradually harder, with more reps, slower tempo or tougher variations, keeps challenging your muscles, which is what builds strength.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
The AltF Fitness letter
Keep the momentum.
Training ideas, simple recipes and new free tools from AltF Fitness — in your inbox, without the noise. Unsubscribe any time.
- New workout ideas
- Simple high-protein recipes
- First look at new free tools
