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bodyweight exercise library

Free how-to guides for the most effective bodyweight exercises: step-by-step instructions, video demonstrations and coach tips. No gym, no equipment — just you.

abs & core 18

Planks, crunches and holds that build a stable, strong midsection.

bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended bicycle crunches abs · obliques crunches at the top: shoulder blades lifted, arms reaching toward the knees crunches abs flutter kicks: legs straight and lifted, one slightly higher than the other flutter kicks abs · obliques heel touches: shoulders lifted, right hand reaching toward right heel heel touches abs · obliques hollow hold: shoulders and straight legs lifted, lower back pressed flat hollow hold abs · obliques leg raises top position: lying flat, straight legs pointing up at the ceiling leg raises abs mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers abs · obliques oblique crunches: knees bent, one shoulder lifted and rotated toward opposite knee oblique crunches obliques plank on forearms: elbows under shoulders, body straight from head to heels plank abs · obliques plank jacks: forearm plank with feet jumped wide apart plank jacks abs · obliques reverse crunches: knees curled toward chest, hips lifted slightly off floor reverse crunches abs russian twists rotated position: seated leaning back, clasped hands beside one hip russian twists obliques scissor kicks: straight legs lifted and crossed at the ankles, arms flat scissor kicks abs side plank on one forearm: hips lifted, body straight from head to feet side plank abs · obliques sit-ups halfway up: knees bent, feet flat, hands lightly behind the head sit-ups abs v-ups top position: arms and straight legs lifted, meeting above hips v-ups abs walkouts: hands walked forward into high plank, body in straight line walkouts abs · chest windshield wipers: arms wide, bent knees tipped to one side above floor windshield wipers abs · obliques

glutes & legs 19

Squats, lunges, bridges and hip work — the moves most people come here for.

calf raises top position: standing tall on the balls of both feet, heels lifted calf raises calves clamshells: lying on side, knees bent, top knee opened upward clamshells glutes cossack squats at the bottom: one knee deeply bent, other leg straight, toes up cossack squats glutes · hamstrings curtsy lunges: back leg crossed behind front leg, both knees bent curtsy lunges glutes · quads donkey kicks: on all fours, one bent leg lifted with heel toward ceiling donkey kicks glutes fire hydrants: on all fours, one bent knee lifted out to the side fire hydrants glutes glute bridge top position: hips lifted, straight line from shoulders to knees glute bridge glutes glute bridge with abduction: hips lifted, knees opened wide, feet flat glute bridge with abduction abductors · glutes good mornings mid-hinge: hands behind head, flat back, torso tilted forward, knees soft good mornings hamstrings jump squats in mid-air: legs fully extended, arms swung overhead jump squats quads · glutes lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges glutes · quads pulse squats low position: thighs near parallel, arms forward, chest lifted, heels flat pulse squats glutes · quads reverse lunges at the bottom: back knee just above the floor, torso upright reverse lunges glutes · quads side-lying leg lifts: top leg raised about 35 degrees, hips stacked side-lying leg lifts glutes single-leg deadlift mid-rep: torso and back leg level with the floor, standing knee soft single-leg deadlift glutes · hamstrings squat hold at depth: thighs parallel, arms crossed on chest, knees over toes squat hold glutes · quads squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats glutes · quads standing side leg raises: one leg lifted sideways, hands on hips, torso upright standing side leg raises glutes wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit glutes · quads

upper body 8

Push-up variations and back work without a single piece of equipment.

back extensions at the top: chest lifted, hands behind head, legs on the floor back extensions lower back diamond push-ups at the bottom: chest above diamond-shaped hands, elbows tucked back diamond push-ups chest · triceps kneeling push-ups at the bottom: chest near floor, straight line from head to knees kneeling push-ups chest · triceps pike push-ups at the bottom: hips high, head just above the floor pike push-ups front delts push-ups low position: chest just above the floor, body straight from head to heels push-ups chest · triceps superman lifted position: lying face down, arms, chest and legs raised off the floor superman glutes · lower back tricep dips on a chair: hips lowered, elbows bent to 90 degrees, legs extended tricep dips triceps wide push-ups at the bottom: hands set wide, chest just above the floor wide push-ups chest

cardio & conditioning 7

Get your heart rate up in a living room — with quiet options for apartments.

bear crawl: hands and feet on floor, knees hovering, back flat bear crawl quads · shoulders burpees plank phase: hands under shoulders, legs kicked back, body in one line burpees abs · chest butt kicks mid-stride: one heel near the seat, thigh vertical, arms pumping butt kicks calves · hamstrings high knees mid-stride: one thigh raised to hip height, opposite arm swinging forward high knees hip flexors · quads jumping jacks open position: feet wide, arms overhead forming an X shape jumping jacks calves · quads plank shoulder taps: high plank, one hand lifted touching opposite shoulder plank shoulder taps abs · obliques skater hops landing: balanced on one bent leg, other leg crossed behind, arms swinging skater hops calves · glutes

mobility & yoga 8

Poses and holds for warm-ups, cool-downs and stiff hips or backs.

bird dog on all fours: opposite arm and leg extended level with the back bird dog abs · glutes bridge pose: hips lifted, feet flat, straight line from knees to shoulders bridge pose glutes · hamstrings cat pose on all fours: spine rounded up, head dropped, hands pressing the floor cat pose lower back chair pose: knees bent, hips back, arms raised overhead, chest lifted chair pose quads child's pose: kneeling, hips on heels, arms stretched forward, forehead on the floor child's pose lower back cobra pose: lying face down, chest lifted on straight arms, hips on floor cobra pose chest · shoulders dead bug starting position: back flat, arms up, knees stacked over hips dead bug abs high plank: arms straight, wrists under shoulders, body straight head to heels high plank abs · obliques

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