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.
Back Lever
Generate incredible core tension, and build foundation muscle mass and strength with this core gymnastics strength hold - the back lever.
- Primary Muscle: Abdominals
- Secondary Muscle(s): Shoulders, Back
Burpees
Burpees are a very effective full-body conditioning exercise that require no equipment to perform.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Abdominals
Dips
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
Front Lever
The front lever is an excellent gymanstics strength hold that develops core and upper-body muscles. Learn how to do the front lever and the various progression exercises to build up to the full lever hold.
- Primary Muscle: Abdominals
- Secondary Muscle(s): Back
Handstand
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
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
Hanging Knee Raise
Isolate the abs and build strength in the hip flexors using hanging knee raises.
- Primary Muscle: Abdominals
- Secondary Muscle(s): None
Jackknife Sit-up
Build a great-looking, functional core with the Jackknife Sit-up bodyweight exercise.
- Primary Muscle: Abdominals
- Secondary Muscle(s): None
Lunge
A foundation bodyweight strength exercise for training the leg muscles. The lunge is suitable for beginners and can be used with additional weight to increase intensity.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Calves, Hamstrings
Lunge Jump
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
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
A fundamental core conditioning exercise - the plank develops the abs without a crunch in sight.
- Primary Muscle: Abdominals
- Secondary Muscle(s): Back
Pull-up
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
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
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)
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
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
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
Bodyweight training
Body weight training involves strength exercises that do no require free weights, using bodyweight only for resistance. These exercises can range from basic pull-ups, dips and sit-ups, to the advanced lever, planche and iron cross style training.
Bodyweight training equipment
When bodyweight training you may not require any fitness equipment at all, although common equipment used is often to increase the amount of weight, or some kind of apparatus to hang or lean from, such as -
- Gymnastics rings
- Weighted vest, ankle, or wrist weights
- Resistance bands for added assistance or resistance
- Pull-up / dipping stations
Advantages of bodyweight training
- Can be performed almost anywhere, with minmal equipment.
- Lifetime of challenges available from basic to advanced exercises.
- Develops lean, strong and defined physique.
- Suitable for beginners.
Disadvantages of bodyweight training
- Weight used is limited to bodyweight only without adding specialist equipment (weighted vests or suspension trainers).
Disclaimer
Always consult your GP before undertaking any form of weight loss, fitness or exercise