* What are bodyweight exercises?
Stretching exercises are not included in this list!

Bodyweight Exercises / Bodyweight Workouts

Jackknife On Exercise Ball, One-Legged

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques, Quadriceps, Lower Back
required:Exercise Ball
level:Hard
type:Strength
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Lateral Raise With Resistance Band

HumanmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius
required:Resistance Band
level:Normal
type:Strength
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Bradford Press

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Triceps, Trapezius
required:Barbell / EZ Bar / Broomstick
optional:Squat Rack / Squat Stand
level:Normal
type:Strength
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Inverted Row Between Chairs

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Deltoids
required:Seat, Broomstick, Towel
optional:Stool
level:Normal
type:Strength
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Leg Raise With Exercise Ball

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Adductors
auxiliary muscles:Obliques
required:Exercise Ball
optional:Fitness Mat
level:Normal
type:Strength
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Overhead Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Serratus Anterior, Latissimus Dorsi, Trapezius, Lower Back, Teres Muscles, Deltoids, Rectus Abdominis, Adductors, Calves, Triceps
required:Barbell / Dumbbells (2) / Broomstick / EZ Bar
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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L-Seat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Triceps, Deltoids, Obliques, Quadriceps, Adductors, Abductors
required:Nothing
optional:Seat, Fitness Mat
level:Challenging
type:Strength - isometric
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Hip Abduction, Standing

HumanmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Weight Cuffs, Dumbbell, Seat, Resistance Band
level:Easy
type:Strength
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Hyperextension On Bench

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back
auxiliary muscles:Hamstrings, Adductors, Glutes
required:Bench, Workout Partner
level:Normal
type:Strength
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Kneeling Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings, Abductors, Adductors, Lower Back, Rectus Abdominis, Quadriceps
required:Nothing
optional:Barbell, Kettlebell, Backpack, Fitness Mat, Dumbbell
level:Normal
type:Strength
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