PocketAthleteJoin the waitlistBodyweight exercises
86 movements you can do with no kit at all, with how to do each one and what it works.
- 90/90 hip switchesNone · Glutes, Hip rotators
- A-skipsNone · Hip flexors, Calves, Hamstrings
- Ab Wheel RolloutBodyweight · Core
- Ankle alphabetNone · Ankle stabilisers
- Ankle circlesNone · Ankle stabilisers
- Archer Push UpsBodyweight · Chest
- Bench DipsBodyweight · Triceps
- Bicycle CrunchBodyweight · Core
- Bird dogNone · Lower back, Glutes, Core
- Bodyweight SquatBodyweight · Legs
- Build-up runsNone · Hamstrings, Glutes, Calves
- BurpeesBodyweight · Whole Body
- Cat cowNone · Lower back, T-spine
- Chin UpsBodyweight · Back
- Chin-upBar · Lats, Biceps
- Clap Pull UpBodyweight · Whole Body
- Close Grip Push UpBodyweight · Chest
- Cossack squatNone · Adductors, Quads, Glutes
- CrunchesBodyweight · Core
- Dead bugNone · Deep core, Hip flexors
- Decline CrunchBodyweight · Core
- Decline Push UpBodyweight · Chest
- Decline Sit UpBodyweight · Core
- Defensive slidesNone · Glute med, Quads
- Diamond Push UpsBodyweight · Chest
- DipsBodyweight · Triceps
- Flutter KicksBodyweight · Core
- Flying 20m sprintsNone · Hamstrings, Glutes, Calves
- Glute bridgeNone · Glutes, Hamstrings
- Good MorningBodyweight · Legs
- Handstand Push UpsBodyweight · Shoulders
- Hanging Knee RaiseBodyweight · Core
- Hanging Leg RaiseBodyweight · Core
- Incline Push UpBodyweight · Chest
- Inverted RowBodyweight · Back
- Isometric hamstring holdNone · Hamstrings
- Jumping JackBodyweight · Core
- Ladder quick-feetNone · Calves, Hip flexors
- LungeBodyweight · Legs
- Lying Leg RaiseBodyweight · Core
- McGill curl-upNone · Deep core
- Mountain ClimbersBodyweight · Core
- Muscle UpsBodyweight · Whole Body
- Neutral Grip Pull UpsBodyweight · Back
- Nordic hamstring curlNone · Hamstrings
- One Arm Push UpsBodyweight · Chest
- Pelvic tiltNone · Deep core, Lower back
- Pendulum swingNone · Shoulders, Rotator cuff
- Pike Push UpBodyweight · Shoulders
- Pistol SquatBodyweight · Legs
- PlankBodyweight · Core
- Pogo hopsNone · Calves, Achilles
- Prone press upNone · Lower back
- Pull UpsBodyweight · Back
- Pull-upBar · Lats, Biceps, Core
- Push UpsBodyweight · Chest
- Quad setNone · Quads, VMO
- Reverse CrunchesBodyweight · Core
- Ring DipsBodyweight · Triceps
- Ring Muscle UpsBodyweight · Whole Body
- Russian TwistBodyweight · Core
- Scapular pull-upsBar · Lower traps, Lats
- Scapular push-upNone · Upper back, Shoulders
- Scissor KicksBodyweight · Core
- Side CrunchBodyweight · Core
- Side Leg RaiseBodyweight · Legs
- Side LungeBodyweight · Legs
- Side plankNone · Obliques, Lower back, Glute med
- Side-lying adductionNone · Adductors, Groin
- Single Leg SquatBodyweight · Legs
- Single-leg boundsNone · Glutes, Hamstrings, Calves
- Single-leg bridgeNone · Hamstrings, Glutes
- Sissy SquatBodyweight · Legs
- Sit UpsBodyweight · Core
- Sleeper stretchNone · Rotator cuff, Shoulders
- Split SquatBodyweight · Legs
- Squat JumpBodyweight · Legs
- Squat ThrustBodyweight · Whole Body
- Standing broad jumpNone · Glutes, Quads, Calves
- Straight leg raiseNone · Quads, Hip flexors
- Stride-outsNone · Hamstrings, Hip flexors
- SupermanBodyweight · Core
- Thoracic spine openersNone · T-spine, Chest, Lats
- Toes To BarBodyweight · Core
- Vertical jumpNone · Quads, Glutes, Calves
- World's greatest stretchNone · Hip flexors, Adductors, T-spine
Other ways in
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