Bodyweight exercises
69 exercises in our library need nothing more than your bodyweight (plus a bench or bar for some). They're grouped below by the main muscle group they train. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 36 · Intermediate 19 · Advanced 14.
By muscle group
Glutes (16 exercises)
- Bodyweight Forward Lunge Beginner
- Bodyweight Reverse Lunge Beginner
- Bodyweight Squat Beginner
- Glute Bridge Beginner
- Hip Abduction Beginner
- Lateral Lunge Beginner
- Marching Glute Bridge Beginner
- Split Squat Beginner
- Assisted Pistol Squat Intermediate
- Bodyweight Bulgarian Split Squat Intermediate
- Bodyweight Hip Thrust Intermediate
- Single-Leg Feet-Elevated Glute Bridge Intermediate
- Single-Leg Glute Bridge Intermediate
- Pistol Squat Advanced
- Shrimp Squat Advanced
- Single-Leg Hip Thrust Advanced
Quads (2 exercises)
- Lateral Lunge Beginner
- Sissy Squat Advanced
Back (6 exercises)
- Inverted Row Beginner
- Negative Pull-Up Beginner
- Scapular Pull-Up Beginner
- Pull-Up Intermediate
- Sternum Pull-Up Advanced
- Wide-Grip Pull-Up Advanced
Shoulders (3 exercises)
- Decline Push-Up Intermediate
- Pike Push-Up Intermediate
- Handstand Push-Up Advanced
Chest (7 exercises)
- Incline Push-Up Beginner
- Knee Push-Up Beginner
- Push-Up Beginner
- Chest Dip Intermediate
- Diamond Push-Up Intermediate
- Parallel Bar Dip Intermediate
- One-Arm Push-Up Advanced
Triceps (2 exercises)
- Bench Dip Beginner
- Close-Grip Push-Up Beginner
Hamstrings (2 exercises)
- Bodyweight Single-Leg Romanian Deadlift Beginner
- Nordic Hamstring Curl Advanced
Abs (12 exercises)
- Crunch Beginner
- Flutter Kick Beginner
- Hanging Knee Raise Beginner
- Lying Leg Raise Beginner
- Reverse Crunch Beginner
- Sit-Up Beginner
- Decline Crunch Intermediate
- Hanging Leg Raise Intermediate
- Knees-to-Elbows Intermediate
- V-Up Intermediate
- Dragon Flag Advanced
- Toes-to-Bar Advanced
Biceps (1 exercise)
- Chin-Up Intermediate
Lower back (1 exercise)
- Bird Dog Beginner
Calves (2 exercises)
- Calf Raise Beginner
- Single-Leg Calf Raise Beginner
Obliques (2 exercises)
- Bicycle Crunch Beginner
- Cross-Body Crunch Beginner
Power & plyometrics (7 exercises)
- Lateral Jump Beginner
- Pogo Jump Beginner
- Box Jump Intermediate
- Explosive Push-Up Intermediate
- Jump Squat Intermediate
- Bar Muscle-Up Advanced
- Kipping Pull-Up Advanced
Holds (7 exercises)
- Dead Hang Beginner
- Plank Beginner
- Reverse Plank Beginner
- Side Plank Beginner
- Superman Beginner
- Wall Sit Beginner
- Handstand Advanced
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Exercises by equipment
Dumbbells · Barbell · Kettlebell · Cables · Machines · Smith machine · Resistance bands
By muscle
Glutes · Quads · Back · Shoulders · Chest · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Forearms · Obliques
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)