Beginner Bodyweight Strength Exercises

94 exercises

Chest(13)

Chest Fly Chest Squeeze - Isometric Knee Push-Up Push-Up Push-Up (Alternating Close/Wide Hands)Push-Up (Incline, Medium)Push-Up (Incline, Reverse-Grip)Push-Up (Incline, Wide-Grip)Push-Up (Incline)Push-Up (Wall)Push-Up (Wide)Push-Up Hold Scapular Push-Up

Middle Back(1)

Upper Back(3)

Reverse Snow Angel Row (Doorframe)Row (Table)

Lower Back(4)

Arch Raise Prone Back Extension Superman Superman Hold

Shoulders(4)

Lateral Raise (Side-Lying, Bodyweight)Lateral Raise (Wall, Isometric)Prone T Raise Prone Y Raise

Traps(2)

Scapular Shrug Shoulder Shrug

Biceps(1)

Bodyweight Bicep Curl - Body Only

Triceps(2)

Crab Walk Push-Up (Incline, Close-Grip)

Forearms(1)

Wall Forearm Press Hold

Abs(23)

Obliques(5)

Oblique Crunch Russian Twist Side Bridge (Hip Lift)Side Crunch Side Jackknife

Core(1)

Quads(16)

Bodyweight Squat Horse Stance Lunge Lunge (Walking)Reverse Lunge Seated Straight Leg Raise Hold Shrimp Squat (Beginner)Single-Leg Balance Split Squat Squat - Chair Squat (Assisted)Squat (Full-Depth)Squat (Partial)Squat Pulse Sumo Squat Wall Sit

Glutes(8)

Donkey Kick Glute Bridge Glute Bridge (Incline)Glute Bridge Hold Glute Bridge March Glute Kickback (Standing)Straight Leg Raise (Quadruped)Tabletop Bridge

Calves(2)

Calf Raise Single-Leg Calf Raise - Body Only

Abductors(2)

Clamshell Leg Raise (Side)

Hip Flexors(1)

Seated Leg Lift

Neck(2)

Neck Exercise (Side) - Isometric Neck Flexion and Extension (Isometric)

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