* Stretching exercises are not included in this list!

Bodyweight Strength Exercises Without Equipment / Home Workouts

Leg Whip

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Adductors, Abductors, Glutes
auxiliary muscles:Lower Back, Obliques
required:Nothing
optional:Fitness Mat, Seat, Weight Cuffs
level:Normal
type:Strength
More exercise details

Side Kick, Lying

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Quadriceps, Hamstrings
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength
More exercise details

Triceps Pull-Down With Towel

HumanmusclesStarting PositionExecution
muscle:Triceps
required:Towel
optional:Seat
level:Easy
type:Strength - isometric
More exercise details

Single-leg Circles

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors
auxiliary muscles:Rectus Abdominis, Adductors
required:Nothing
optional:Weight Cuffs
level:Easy
type:Strength
More exercise details

Hollow Rock

HumanmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques
required:Nothing
optional:Fitness Mat
level:Hard
type:Strength
More exercise details