Bodyweight exercises
Browse our collection of bodyweight exercises to learn how to build a lean, defined and strong physique with no equipment in sight. Each bodyweight exercise has instructions, illustrations and guides to help you learn.
Burpees Bodyweight exercises
Burpees are a very effective full-body conditioning exercise that require no equipment to perform.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Abdominals
Dips Bodyweight exercises
A firm favourite, dips are a great exercise to build the chest, shoulders and triceps while working core muscles.
- Primary Muscle: Triceps
- Secondary Muscle(s): Shoulders, Chest
Handstand Bodyweight exercises
A fundamental upper-body exercise that builds strength and balance, the freestanding handstand is an essential bodyweight exercise worth mastering.
- Primary Muscle: Shoulders
- Secondary Muscle(s): Arms, Back, Chest
Handstand Push-up Bodyweight exercises
Train your chest, shoulders and triceps whilst improving balance and challenging the core with the impressive display of strength that is the Handstand Press-up.
- Primary Muscle: Shoulders
- Secondary Muscle(s): Triceps, Chest
Jackknife Sit-up Bodyweight exercises
Build a great-looking, functional core with the Jackknife Sit-up bodyweight exercise.
- Primary Muscle: Abdominals
- Secondary Muscle(s): None
Lunge Jump Bodyweight exercises
The Lunge Jump is an excellent functional bodyweight exercise promoting developments in balance, stability, power and speed working the glutes, quads and hamstrings.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Calves, Hamstrings
One-Leg Deadlift Bodyweight exercises
The One-Legged Deadlift is a more advanced version of the regular deadlift increasing intensity on the legs and challenging your balance and coordination. An excellent bodyweight exercise.
- Primary Muscle: Hamstrings
- Secondary Muscle(s): Quadriceps
Plank Bodyweight exercises
The daddy of all stability exercises and core conditioning - The Plank. Develop the abs without a crunch in sight.
- Primary Muscle: Abdominals
- Secondary Muscle(s): Back
Pull-up Bodyweight exercises
A guide to the pull-up exercise - a staple bodyweight exercise to develop upper-body strength and definition.
- Primary Muscle: Back
- Secondary Muscle(s): Biceps
Rope Climbing Bodyweight exercises
The Fitstream guide to rope climbing - a full body workout that is a great test of strength and not for the feint of heart! This exercise is an excellent upper body developer as well as building an iron grip and improving agility and coordination skills.
- Primary Muscle: Biceps
- Secondary Muscle(s): Shoulders, Forearms, Back, Abdominals
Side Plank Star Bodyweight exercises
A modified version of the plank exericse, the Side Plank Star works the abs and obliques like few other exericses can.
- Primary Muscle: Abdominals
- Secondary Muscle(s): Shoulders
Single Leg Squat (Pistol) Bodyweight exercises
Learn the very challenging One Legged Squat, or Pistol Squat as they are also known for intensely working those leg muscles, core and hip flexors whilst improving balance.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Hamstrings
Squat Bodyweight exercises
The bodyweight squat is a lower body strengthening exercise that can be performed virtually anywhere with no equipment and limited space. It's a highly functional movement working all the major muscles of the legs.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Calves, Hamstrings
T Push-up Bodyweight exercises
The T Push-up exercise is a good all round strength builder, targetting major muscle groups and joints. A good exercise for working the shoulder girdle, obliques, the back and core body, as well as the chest.
- Primary Muscle: Chest
- Secondary Muscle(s): Arms, Shoulders, Abdominals
Disclaimer
Always consult your GP before undertaking any form of weight loss, fitness or exercise