Here's a of the most popular of our body weight exercises that can be done without any professional equipment, only you and your body weight.
Push-up, Decline
target muscels: Pectoralis Major, Clavicular type: basic
Put hands slightly wider than shoulderwide on mat. Place feet on bench or other elevation and hold body in straight position. Upper arms remain perpendicular to body. read more
target muscels: Pectoralis Major, Clavicular type: basic
Put hands slightly wider than shoulderwide on mat. Place feet on bench or other elevation and hold body in straight position. Upper arms remain perpendicular to body. read more
Rated:
(5 users)
24166 views
Push-up, Incline
target muscels: Pectoralis Major, Sternal type: basic
Put hands slightly wider than shoulderwide on bench or other elevation. Place feet on floor and keep body straight. Upper arms remain perpendicular to body. read more
target muscels: Pectoralis Major, Sternal type: basic
Put hands slightly wider than shoulderwide on bench or other elevation. Place feet on floor and keep body straight. Upper arms remain perpendicular to body. read more
Rated:
(1 user)
22904 views
Push-up, One Arm
target muscels: Pectoralis Major, Sternal type: auxiliary
Assume standard push-up position. Place feet wide apart and keep body straight. Shift bodyweight on one arm and put free hand on lower back or against side waist. read more
target muscels: Pectoralis Major, Sternal type: auxiliary
Assume standard push-up position. Place feet wide apart and keep body straight. Shift bodyweight on one arm and put free hand on lower back or against side waist. read more
Rated:
(2 users)
17318 views
Push-up, On Knees
target muscels: Pectoralis Major, Sternal type: basic
Put hands slightly wider than shoulder-width on mat. Place knees on mat, keep legs flexed and keep body in straight position. Upper arms are perpendicular to body. read more
target muscels: Pectoralis Major, Sternal type: basic
Put hands slightly wider than shoulder-width on mat. Place knees on mat, keep legs flexed and keep body in straight position. Upper arms are perpendicular to body. read more
Rated:
(0 user)
17401 views
Dip, Flexed Hips
target muscels: Triceps Brachii type: basic
Stand on platform and grasp dip bar about shoulderwide with overhand grip. Don´t lock elbows. Lift feet off platform, flex legs and hips to raise thighs up to parallel to floor. read more
target muscels: Triceps Brachii type: basic
Stand on platform and grasp dip bar about shoulderwide with overhand grip. Don´t lock elbows. Lift feet off platform, flex legs and hips to raise thighs up to parallel to floor. read more
Rated:
(2 users)
19349 views
Pull-up
target muscels: Latissimus Dorsi type: basic
Grasp chin-up bar with wide overhand grip. read more
target muscels: Latissimus Dorsi type: basic
Grasp chin-up bar with wide overhand grip. read more
Rated:
(8 users)
59390 views
Pull-up, Behind Neck
target muscels: Latissimus Dorsi type: basic
Grasp pull-up bar with wide overhand grip. read more
target muscels: Latissimus Dorsi type: basic
Grasp pull-up bar with wide overhand grip. read more
Rated:
(4 users)
24164 views
Leg-Hip Raise
target muscels: Rectus Abdominis type: basic
Grasp high bar with shoulderwide grip and hang. Keep knees slightly flexed. read more
target muscels: Rectus Abdominis type: basic
Grasp high bar with shoulderwide grip and hang. Keep knees slightly flexed. read more
Rated:
(1 user)
11109 views
Knee-Hip Raise
target muscels: Rectus Abdominis type: auxiliary
Grasp high bar with shoulderwide grip and hang. Keep knees and hips slightly flexed. read more
target muscels: Rectus Abdominis type: auxiliary
Grasp high bar with shoulderwide grip and hang. Keep knees and hips slightly flexed. read more
Rated:
(1 user)
9972 views
Sit-up, Hanging
target muscels: Rectus Abdominis type: auxiliary
Hang upside down with back of the knee over high bar. Optionally fix feet under parallel high bar. Cross hands over chest. read more
target muscels: Rectus Abdominis type: auxiliary
Hang upside down with back of the knee over high bar. Optionally fix feet under parallel high bar. Cross hands over chest. read more
Rated:
(1 user)
17179 views
Dip, Wide Grip
target muscels: Pectoralis Major, Sternal type: basic
Grasp wide parallel bars and hold bodyweight with both arms. read more
target muscels: Pectoralis Major, Sternal type: basic
Grasp wide parallel bars and hold bodyweight with both arms. read more
Rated:
(0 user)
8754 views
Dip, Narrow Grip
target muscels: Triceps Brachii type: basic
Grasp shoulderwide parallel bars and hold bodyweight on both arms. read more
target muscels: Triceps Brachii type: basic
Grasp shoulderwide parallel bars and hold bodyweight on both arms. read more
Rated:
(3 users)
115367 views
Dip, Corner
target muscels: Pectoralis Major, Sternal type: basic
Grasp rectangular bar of corner and hold bodyweight with both arms. read more
target muscels: Pectoralis Major, Sternal type: basic
Grasp rectangular bar of corner and hold bodyweight with both arms. read more
Rated:
(0 user)
8546 views
Push-up
target muscels: Pectoralis Major, Sternal type: basic
Put hands slightly wider than shoulderwidth on ground. Place feet on ground and hold body in straight position. Hold upper arms perpendicular to body. read more
target muscels: Pectoralis Major, Sternal type: basic
Put hands slightly wider than shoulderwidth on ground. Place feet on ground and hold body in straight position. Hold upper arms perpendicular to body. read more
Rated:
(0 user)
14545 views
Push-up, Incline
target muscels: Pectoralis Major, Sternal type: basic
Grasp low bar with slightly wider than shoulderwide grip. Place feet on ground and keep body straight. Hold upper arms perpendicular to body. read more
target muscels: Pectoralis Major, Sternal type: basic
Grasp low bar with slightly wider than shoulderwide grip. Place feet on ground and keep body straight. Hold upper arms perpendicular to body. read more
Rated:
(0 user)
8303 views
Push-up, Parallel Bars
target muscels: Pectoralis Major, Sternal type: basic
In push-up position grasp parallel bars below shoulders and place feet on safe spot. Keep body straight. read more
target muscels: Pectoralis Major, Sternal type: basic
In push-up position grasp parallel bars below shoulders and place feet on safe spot. Keep body straight. read more
Rated:
(1 user)
10158 views
Push-up, One Arm
target muscels: Pectoralis Major, Sternal type: auxiliary
Assume standard push-up position. Place feet wide apart and keep body straight. Shift bodyweight on one arm and put free hand on lower back or against side waist. read more
target muscels: Pectoralis Major, Sternal type: auxiliary
Assume standard push-up position. Place feet wide apart and keep body straight. Shift bodyweight on one arm and put free hand on lower back or against side waist. read more
Rated:
(2 users)
13426 views
Pull-up, Flexed Hips
target muscels: Latissimus Dorsi type: basic
Grasp high bar with wide overhand grip. Flex hips to hold thighs parallel to floor. read more
target muscels: Latissimus Dorsi type: basic
Grasp high bar with wide overhand grip. Flex hips to hold thighs parallel to floor. read more
Rated:
(1 user)
9050 views
Dip ´n Kick
target muscels: Triceps Brachii type: auxiliary
Grasp parallel bars and hold bodyweight with arms. read more
target muscels: Triceps Brachii type: auxiliary
Grasp parallel bars and hold bodyweight with arms. read more
Rated:
(1 user)
10767 views
Dip, Flexed Hips
target muscels: Triceps Brachii type: basic
Grasp parallel bars about shoulderwide with overhand grip. Don´t lock elbows. Hold bodyweight with arms and flex legs and hips to raise thighs up to parallel to floor. read more
target muscels: Triceps Brachii type: basic
Grasp parallel bars about shoulderwide with overhand grip. Don´t lock elbows. Hold bodyweight with arms and flex legs and hips to raise thighs up to parallel to floor. read more
Rated:
(0 user)
8655 views
Hanging Walk
target muscels: Hip Flexors
Rectus Abdominis
type: auxiliary
Grasp horizontal bar with shoulderwide overhand grip and pull body up until chin is at height of bar. Bend legs a little. read more
target muscels: Hip Flexors
Rectus Abdominis
type: auxiliary
Grasp horizontal bar with shoulderwide overhand grip and pull body up until chin is at height of bar. Bend legs a little. read more
Rated:
(0 user)
13946 views
Pull-up
target muscels: Latissimus Dorsi type: basic
Grasp high bar with wide overhand grip. read more
target muscels: Latissimus Dorsi type: basic
Grasp high bar with wide overhand grip. read more
Rated:
(2 users)
12646 views
Pull-up, Behind Neck
target muscels: Latissimus Dorsi type: basic
Grasp high bar with wide overhand grip. read more
target muscels: Latissimus Dorsi type: basic
Grasp high bar with wide overhand grip. read more
Rated:
(2 users)
10507 views
Pull-up, Upright
target muscels: Latissimus Dorsi type: auxiliary
Grasp pull-up bar with wide overhand grip. read more
target muscels: Latissimus Dorsi type: auxiliary
Grasp pull-up bar with wide overhand grip. read more
Rated:
(1 user)
14544 views
Hanging, Side To Side
target muscels: Latissimus Dorsi type: auxiliary
Grasp high bar with wide overhand grip, keep torso upright and pull body up until head is just below bar. read more
target muscels: Latissimus Dorsi type: auxiliary
Grasp high bar with wide overhand grip, keep torso upright and pull body up until head is just below bar. read more
Rated:
(1 user)
8886 views
Pull-up, Neutral Grip
target muscels: Latissimus Dorsi type: basic
Grasp pull-up bar with overhand grip. read more
target muscels: Latissimus Dorsi type: basic
Grasp pull-up bar with overhand grip. read more
Rated:
(0 user)
15467 views
Row, Horizontal Bar
target muscels: Back, General
Trapezius, Middle
type: basic
Grasp low bar with wide overhand grip and with feet shoulderwide apart position body straight under bar. read more
target muscels: Back, General
Trapezius, Middle
type: basic
Grasp low bar with wide overhand grip and with feet shoulderwide apart position body straight under bar. read more
Rated:
(0 user)
14887 views
Row, Parallel Bars
target muscels: Back, General
Trapezius, Middle
type: basic
Grasp parallel bars with overhand grip and place fit on fixed spot. Hold body straight under bars. read more
target muscels: Back, General
Trapezius, Middle
type: basic
Grasp parallel bars with overhand grip and place fit on fixed spot. Hold body straight under bars. read more
Rated:
(1 user)
11723 views
Split Squat
target muscels: Quadriceps type: basic
Stand upright facing away from low horizontal bar. In lunge position place top of one foot behind on bar. read more
target muscels: Quadriceps type: basic
Stand upright facing away from low horizontal bar. In lunge position place top of one foot behind on bar. read more
Rated:
(1 user)
9020 views
"Swimming", Prone
target muscels: Back, General type: auxiliary
Lie prone on mat and position upper arms perpendicular to body with forearms facing forward. read more
target muscels: Back, General type: auxiliary
Lie prone on mat and position upper arms perpendicular to body with forearms facing forward. read more
Rated:
(3 users)
20617 views
Plank
target muscels: Erector Spinae type: auxiliary
In prone position, place elbows underneath shoulders and let forearms point forward. Put toes on floor. read more
target muscels: Erector Spinae type: auxiliary
In prone position, place elbows underneath shoulders and let forearms point forward. Put toes on floor. read more
Rated:
(3 users)
44939 views
Push-up, Close
target muscels: Triceps Brachii type: basic
Put hands on mat below shoulders. Place feet on floor and keep body straight. read more
target muscels: Triceps Brachii type: basic
Put hands on mat below shoulders. Place feet on floor and keep body straight. read more
Rated:
(2 users)
27433 views
Push-up
target muscels: Pectoralis Major, Sternal type: basic
Put hands wider than shoulderwidth on mat. Place feet on floor and hold body straight . Upper arms remain perpendicular to body. read more
target muscels: Pectoralis Major, Sternal type: basic
Put hands wider than shoulderwidth on mat. Place feet on floor and hold body straight . Upper arms remain perpendicular to body. read more
Rated:
(2 users)
32426 views
Crunch
target muscels: Rectus Abdominis type: basic
Lie supine on mat with legs bent right-angled. Place heels on floor and flex ankles. Lift torso slightly, keep shoulder blades on mat. read more
target muscels: Rectus Abdominis type: basic
Lie supine on mat with legs bent right-angled. Place heels on floor and flex ankles. Lift torso slightly, keep shoulder blades on mat. read more
Rated:
(0 user)
25692 views
Bridge, Supine
target muscels: Gluteus Maximus type: auxiliary
Lie supine on mat with arms placed to sides. Bend legs right-angled and place feet on floor. read more
target muscels: Gluteus Maximus type: auxiliary
Lie supine on mat with arms placed to sides. Bend legs right-angled and place feet on floor. read more
Rated:
(0 user)
17827 views
Plank, Side
target muscels: Obliques type: auxiliary
Lie on mat in lateral position with elbow of lower arm below shoulder. Let forearm point forward. Place feet upon each other and put free hand against side waist. read more
target muscels: Obliques type: auxiliary
Lie on mat in lateral position with elbow of lower arm below shoulder. Let forearm point forward. Place feet upon each other and put free hand against side waist. read more
Rated:
(0 user)
24686 views
Lunge, Narrow Stance
target muscels: Quadriceps type: basic
Stand upright and place hands against hips. With one leg step forward into narrow lunge position. read more
target muscels: Quadriceps type: basic
Stand upright and place hands against hips. With one leg step forward into narrow lunge position. read more
Rated:
(1 user)
21685 views
Lunge
target muscels: Gluteus Maximus
Quadriceps
type: basic
Stand upright and place hands against hips. With one leg step forward into wide lunge position. read more
target muscels: Gluteus Maximus
Quadriceps
type: basic
Stand upright and place hands against hips. With one leg step forward into wide lunge position. read more
Rated:
(3 users)
145796 views
Split Squat
target muscels: Gluteus Maximus
Quadriceps
type: auxiliary
Stand upright with legs shoulderwide apart. With either leg step far back. Hold arm in front, parallel to floor. read more
target muscels: Gluteus Maximus
Quadriceps
type: auxiliary
Stand upright with legs shoulderwide apart. With either leg step far back. Hold arm in front, parallel to floor. read more
Rated:
(2 users)
22211 views
Squat, One Leg
target muscels: Gluteus Maximus
Quadriceps
type: basic
Stand upright on one leg and hold free leg slightly flexed to front. For better balance keep hands to sides. read more
target muscels: Gluteus Maximus
Quadriceps
type: basic
Stand upright on one leg and hold free leg slightly flexed to front. For better balance keep hands to sides. read more
Rated:
(3 users)
20513 views
Chin-up
target muscels: Brachialis
Latissimus Dorsi
type: basic
Grasp pull-up bar with shoulderwide underhand grip. read more
target muscels: Brachialis
Latissimus Dorsi
type: basic
Grasp pull-up bar with shoulderwide underhand grip. read more
Rated:
(3 users)
47795 views
Pull-up, Close Grip
target muscels: Brachialis
Latissimus Dorsi
type: basic
Grasp pull-up bar with narrow overhand grip. read more
target muscels: Brachialis
Latissimus Dorsi
type: basic
Grasp pull-up bar with narrow overhand grip. read more
Rated:
(0 user)
35925 views
Pull-up, V-Grip
target muscels: Latissimus Dorsi type: basic
Place v-grip on parallel bar and grasp it with both hand. read more
target muscels: Latissimus Dorsi type: basic
Place v-grip on parallel bar and grasp it with both hand. read more
Rated:
(5 users)
29487 views
Row, Bodyweight
target muscels: Back, General
Trapezius, Middle
type: basic
Adjust smith press bar to about height of upper thighs, grasp it with overhand grip and hold body straight below bar. read more
target muscels: Back, General
Trapezius, Middle
type: basic
Adjust smith press bar to about height of upper thighs, grasp it with overhand grip and hold body straight below bar. read more
Rated:
(0 user)
39684 views
Back Press, Prone
target muscels: Back, General
Erector Spinae
type: auxiliary
Lie prone on floor. Hold forearms to front with elbows besides shoulders. Slightly lift head and chest. read more
target muscels: Back, General
Erector Spinae
type: auxiliary
Lie prone on floor. Hold forearms to front with elbows besides shoulders. Slightly lift head and chest. read more
Rated:
(2 users)
28693 views
Knee-Hip Raise
target muscels: Hip Flexors
Rectus Abdominis
type: basic
Stand on platform of ab-station, place forearms on parallel pads and, if available, grasp vertical bars wtith both hands. Rest back against back pad und keep bodyweight on arms. read more
target muscels: Hip Flexors
Rectus Abdominis
type: basic
Stand on platform of ab-station, place forearms on parallel pads and, if available, grasp vertical bars wtith both hands. Rest back against back pad und keep bodyweight on arms. read more
Rated:
(1 user)
28365 views
Crunch Up
target muscels: Rectus Abdominis type: auxiliary
Lie supine on mat. Flex hip to raise legs until knees are above hips. Keep legs slightly flexed and reach up with arms. read more
target muscels: Rectus Abdominis type: auxiliary
Lie supine on mat. Flex hip to raise legs until knees are above hips. Keep legs slightly flexed and reach up with arms. read more
Rated:
(3 users)
23229 views
Leg-Hip Raise, Hanging
target muscels: Rectus Abdominis type: basic
Grasp high bar with shoulderwide overhand grip and hang. read more
target muscels: Rectus Abdominis type: basic
Grasp high bar with shoulderwide overhand grip and hang. read more
Rated:
(5 users)
23695 views
Leg Extension, Supine
target muscels: Quadriceps type: auxiliary
Lie supine on mat. With legs flexed right-angled place feet on floor. Put arms on mat to sides. read more
target muscels: Quadriceps type: auxiliary
Lie supine on mat. With legs flexed right-angled place feet on floor. Put arms on mat to sides. read more
Rated:
(1 user)
17620 views
Push-up, Diamond
target muscels: Triceps Brachii type: basic
Place hands on mat below chest. Extend thumbs and put hands close together so that thumbs and indexes touch. Extend legs and put toes about shoulderwide apart on floor. read more
target muscels: Triceps Brachii type: basic
Place hands on mat below chest. Extend thumbs and put hands close together so that thumbs and indexes touch. Extend legs and put toes about shoulderwide apart on floor. read more
Rated:
(3 users)
27416 views
Dip, Bench
target muscels: Triceps Brachii type: basic
Sit on bench and grasp edge of bench close to body. Extend legs and with arms press body off and in front of bench. read more
target muscels: Triceps Brachii type: basic
Sit on bench and grasp edge of bench close to body. Extend legs and with arms press body off and in front of bench. read more
Rated:
(1 user)
19944 views
Push-up, Decline
target muscels: Pectoralis Major, Clavicular type: basic
Put hands slightly wider than shoulderwide on ground. Place feet on bench and keep body straight . Upper arms remain perpendicular to body. read more
target muscels: Pectoralis Major, Clavicular type: basic
Put hands slightly wider than shoulderwide on ground. Place feet on bench and keep body straight . Upper arms remain perpendicular to body. read more
Rated:
(2 users)
11752 views
Push-up, Incline
target muscels: Pectoralis Major, Sternal type: basic
Put hands slightly wider than shoulderwide on bench. Place feet on ground and keep body straight. Upper arms remain perpendicular to body. read more
target muscels: Pectoralis Major, Sternal type: basic
Put hands slightly wider than shoulderwide on bench. Place feet on ground and keep body straight. Upper arms remain perpendicular to body. read more
Rated:
(1 user)
24860 views
Row, Bodyweight
target muscels: Back, General type: basic
Sit down with legs below table and with both hands grasp edge of table slightly wider than shoulderwide apart. Step forward to extend body. Put heels on floor. read more
target muscels: Back, General type: basic
Sit down with legs below table and with both hands grasp edge of table slightly wider than shoulderwide apart. Step forward to extend body. Put heels on floor. read more
Rated:
(2 users)
34221 views
Airplane Pose
target muscels: Gluteus Maximus type: basic
Stand upright on one leg and hold arms extended to sides. Keep other leg slightly bent and torso in upright position. read more
target muscels: Gluteus Maximus type: basic
Stand upright on one leg and hold arms extended to sides. Keep other leg slightly bent and torso in upright position. read more
Rated:
(3 users)
48172 views
Crunch, Reverse
target muscels: Rectus Abdominis type: auxiliary
Lie supine on flat bench and with both hands grasp edge of bench next to head. Bend knees and hips right-angled and hold thighs perpendicular to floor. read more
target muscels: Rectus Abdominis type: auxiliary
Lie supine on flat bench and with both hands grasp edge of bench next to head. Bend knees and hips right-angled and hold thighs perpendicular to floor. read more
Rated:
(2 users)
45114 views
Knee Raise, Parallel Bars
target muscels: Hip Flexors
Rectus Abdominis
type: auxiliary
Stand on platform of parallel bar station and grasp bars with overhand grip. Lift body and hold body with straight arms. Keep torso upright and knees and hips slightly flexed. read more
target muscels: Hip Flexors
Rectus Abdominis
type: auxiliary
Stand on platform of parallel bar station and grasp bars with overhand grip. Lift body and hold body with straight arms. Keep torso upright and knees and hips slightly flexed. read more
Rated:
(2 users)
41388 views
Chinnies, Side
target muscels: Obliques type: auxiliary
Lie supine on mat. Place one foot on floor, raise other thigh up just before perpendicular to floor. Hold hands besides head with fingers against back of head. Raise torso slightly off floor. read more
target muscels: Obliques type: auxiliary
Lie supine on mat. Place one foot on floor, raise other thigh up just before perpendicular to floor. Hold hands besides head with fingers against back of head. Raise torso slightly off floor. read more
Rated:
(0 user)
14658 views
Bench Dip
target muscels: Triceps Brachii type: basic
Position two flat benches parallel to each other and sit on one bench. Place hands on edge of bench, close to bottom. Extend arms to raise body off bench and place heels on edge of opposite bench. Hold body in front of bench, keep legs staight or very slightly bent. read more
target muscels: Triceps Brachii type: basic
Position two flat benches parallel to each other and sit on one bench. Place hands on edge of bench, close to bottom. Extend arms to raise body off bench and place heels on edge of opposite bench. Hold body in front of bench, keep legs staight or very slightly bent. read more
Rated:
(1 user)
24937 views
"Mountain Climber" / "Floor Sprint"
target muscels: Hip Flexors
Rectus Abdominis
type: auxiliary
Assume peaked push-up position with hands and toes on floor, both about shoulder-wide apart, and bottom up. Pull either leg toward chest and place same foot on floor below torso while other leg remains extended backward. read more
target muscels: Hip Flexors
Rectus Abdominis
type: auxiliary
Assume peaked push-up position with hands and toes on floor, both about shoulder-wide apart, and bottom up. Pull either leg toward chest and place same foot on floor below torso while other leg remains extended backward. read more
Rated:
(0 user)
31129 views
Jack Knife
target muscels: Hip Flexors
Rectus Abdominis
type: auxiliary
Lie in flat supine position on flat bench. Let legs hang straight off one end of the bench. Extend arms above head and raise head slightly. read more
target muscels: Hip Flexors
Rectus Abdominis
type: auxiliary
Lie in flat supine position on flat bench. Let legs hang straight off one end of the bench. Extend arms above head and raise head slightly. read more
Rated:
(4 users)
36493 views
Plank, Side, Low Knee Pull
target muscels: Obliques type: auxiliary
Lie on mat in lateral position with elbow of low arm below shoulder. Let forearm point forward. Extend other arm upward. Place high leg on floor, raise low leg slightly and hold it extended in front of high leg. Lift hip until body is slightly arched. read more
target muscels: Obliques type: auxiliary
Lie on mat in lateral position with elbow of low arm below shoulder. Let forearm point forward. Extend other arm upward. Place high leg on floor, raise low leg slightly and hold it extended in front of high leg. Lift hip until body is slightly arched. read more
Rated:
(0 user)
16915 views
Plank, Side, Leg Raise
target muscels: Obliques type: auxiliary
Lie on mat in lateral position with elbow of low arm below shoulder. Let forearm point forward. Hold other arm besides torso. Place legs upon each other and raise hips until body is slightly arched. read more
target muscels: Obliques type: auxiliary
Lie on mat in lateral position with elbow of low arm below shoulder. Let forearm point forward. Hold other arm besides torso. Place legs upon each other and raise hips until body is slightly arched. read more
Rated:
(3 users)
26553 views
