Bodyweight Exercises You Can Do Anywhere
No equipment, no excuses. Every bodyweight movement with proper form shown.
17 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01BeginnerBodyweight SquatLegs, Glutes, Core · None→02BeginnerPush-UpChest, Shoulders, Triceps, Core · None→03BeginnerGlute BridgeGlutes, Hamstrings, Core · None→04BeginnerPlankCore, Shoulders · None→05BeginnerDead BugDeep Core · None→06BeginnerBird DogCore, Low Back, Glutes · None→07BeginnerSide PlankObliques, Core · None→08BeginnerMountain ClimbersCore, Conditioning · None→09IntermediateBurpeeFull Body, Conditioning · None→10BeginnerBicycle CrunchAbs, Obliques · None→11IntermediateSingle-Leg RDLHamstrings, Glutes, Balance · Dumbbell or Bodyweight→12IntermediateDiamond Push-UpTriceps, Chest · Bodyweight→13IntermediatePike Push-UpShoulders, Triceps · Bodyweight→14AdvancedSissy SquatQuads · Bodyweight or assisted→15AdvancedReverse Nordic CurlQuads, Hip Flexors · Bodyweight→16AdvancedHip AirplaneGlutes, Hips, Balance · Bodyweight→17BeginnerWall SlidesShoulders, Upper Back · Wall→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern — a push, a pull, a squat, a hinge — before adding isolation work. That covers the body with the fewest exercises.
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