Bodyweight Exercises

422 exercises

Chest(31)

Lats(9)

Arm Swing Stretch (Dynamic)Child's Pose Lat Stretch Lat Stretch Lat Stretch (Overhead, Partner-Assisted)Lat Stretch (Overhead)Lat Stretch (Side-Lying)Lat Wall Stretch Lateral Trunk Stretch (Seated)Prayer Stretch

Middle Back(4)

Open Book Stretch Row (Vertical)Spinal Twist Upper Back Stretch

Upper Back(8)

Eagle Arms Stretch Plow Pose Prone Y-T-W - Body Only Reverse Snow Angel Row (Doorframe)Thoracic Rotation Thread the Needle Wall Shoulder Blade Squeeze Hold

Lower Back(21)

Shoulders(42)

Arm Circle Arm Swing Arm Swing Drill (Kneeling)Backbend (Shoulder Bridge)Bear Crawl Bear Crawl (Reverse)Chest Opener Stretch (Seated)Chest/Shoulder Stretch (Partner-Assisted)Crow Pose Elbow Circle Hand Clasp Stretch (Behind the Back)Handstand (Freestanding)Handstand (Wall-Assisted)Handstand Push-Up (Wall Assisted, Eccentric)Handstand Push-Up (Wall-Assisted)Headstand Push-Up (Freestanding)Headstand Push-Up (Wall-Assisted)Headstand Push-Up Negative (Wall-Supported)Overhead Reach Stretch Pike Hold (Feet Elevated)Pike Push Up Hold Pike Push-Up Pike Push-Up (Single-Leg)Pike Shoulder Tap Planche Lean Hold Prone Y Raise Puppy Pose Push-Up (Pike Headstand)Shadow Boxing — Final Round Shadow Boxing — Full Combinations Shadow Boxing — Jab Cross Shadow Boxing — Jab Cross Hook Shoulder Circle Shoulder Dislocate Shoulder Extension Stretch Shoulder External Rotation Stretch (Prone)Shoulder Stretch (Cross-Body)Sleeper Stretch Wall Extension Wall Handstand Hold Wall Handstand Kick-Up Wall Walk

Traps(4)

Scapular Shrug Shoulder Roll Shoulder Shrug Upper Trapezius Stretch

Biceps(4)

Bicep Stretch Bicep Stretch (Seated)Biceps Stretch Bodyweight Bicep Curl - Body Only

Triceps(8)

Crab Walk Plank to Push-Up Push-Up (Close)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Stretch - Overhead Triceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(10)

Finger Flexion and Extension Finger Spread and Squeeze Forearm Stretch (Kneeling)GMB Wrist Prep Wall Forearm Press Hold Wrist Circle Wrist Extensor Stretch Wrist Flexibility Stretch Wrist Flexor Stretch Wrist Forward and Back Bends

Abs(51)

Obliques(11)

Oblique Crunch Reverse Warrior Russian Twist Side Bend Side Bridge (Hip Lift)Side Crunch Side Jackknife Side Plank Standing Side Bend Stretch Torso Twist Torso Twist (Bent-Over)

Core(16)

Bird Dog Boat Pose Box Breathing Mountain Pose Plank Row Plank to Down Dog Savasana Shoulder Stand Sphinx Pose Sun Salutation A Sun Salutation B Supine Body Scan Hold Supine Diaphragmatic Breathing Supine Spinal Twist Torso Circle Tree Pose

Quads(68)

Bodyweight Squat Bound (Diagonal)Brisk Walk Burpee Butt Kick Jump Butt Kick Jump (Single-Leg)Camel Pose (Ustrasana)Chair Pose Cossack Squat Couch Stretch Deep Squat Hold Eagle Pose Fast Skip Frog Stand High Knees Hop (Frog)Horse Stance Jogging Jump (Knee Tuck)Jump (Rocket)Jumping Jacks Lateral Shuffle Lateral Step-Over Leg Lift (Front Scale)Locust Pose (Half)Lunge Lunge (Walking)Pistol Squat Pistol Squat (Jumping)Pistol Squat (Partial ROM)Quad Stretch Quad Stretch (Foot Elevated)Quad Stretch (Side-Lying)Quadriceps Stretch (Prone)Reverse Lunge Revolved Side Angle Running Saddle Pose Scissor Jump Lunge Scorpion Stretch - Prone Seated Straight Leg Raise Hold Shrimp Squat (Advanced)Shrimp Squat (Beginner)Shrimp Squat (Intermediate)Side Angle Pose Single-Leg Balance Single-Leg Hop and Hold Sissy Squat Split Jump Split Squat Split Squat (Bulgarian)Squat - Chair Squat (Assisted)Squat (Dynamic Mobility)Squat (Full-Depth)Squat (Partial)Squat (Sky Reach)Squat Jump Squat Pulse Standing Broad Jump Standing Broad Jump (Lateral)Star Jump Sumo Squat Trail Running / Walking Walking Wall Sit Warrior I Warrior II

Hamstrings(34)

Glutes(30)

Calves(14)

Ankle Circle Ankle Pails and Rails Calf Raise Calf Stretch Calf Stretch - Stair Calf Stretch (Seated)Calf Stretch (Toes Elevated)Heel to Toe Walk Knee Circle Peroneal Stretch Single-Leg Calf Raise - Body Only Soleus Stretch Toe Flexion and Extension Wall Calf Stretch (Forearms)

Adductors(16)

Adductor Stretch (Partner-Assisted)Bound (Lateral)Butterfly Stretch Butterfly Stretch (Lying)Carioca Frog Pose Frog Stretch Garland Pose Groin and Back Stretch Groiner Happy Baby Pose Inner Thigh Stretch (Side-Lying)Lateral Lunge Hold Reclined Bound Angle Side Lunge Split Hold

Abductors(10)

Clamshell Hip Circle Hip Circle (Quadruped)IT Band Stretch - Body Only Lateral Hip Stretch Leg Circle (Seated)Leg Raise (Side)Lying Cross Stretch Lying Crossover Stretch Windmill Stretch

Hip Flexors(19)

Alternating Knee Strike Crescent Lunge Dragon Pose Easy Pose High Knee March High Lunge Hip CARs (Quadruped)Hip Controlled Articular Rotation Hip Flexor Stretch Knee Hug March Kneeling Hip Flexor Stretch Leg Swing Leg Swing (Front & Side)Lizard Pose Lotus Pose Low Lunge with Reach Seated Leg Lift Seated Pike Compression Teep Front Kick

Neck(8)

Chin Tuck (Supine)Chin-to-Chest Stretch Head Bridge Neck Exercise (Side) - Isometric Neck Flexion and Extension (Isometric)Neck Movement (Three-Plane)Neck Roll Neck Stretch (Lateral)

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