Exercise library · Bodyweight
Bodyweight exercises: train with no equipment
Everything you can do with just your body, at home, travelling or in a park.
Tap an exercise to see how it's done.
Chest11
Chest dips
VideoDecline push-up
Videoalso called decline push up, feet elevated push upDeficit push-up
Videoalso called deficit push upDiamond push-up
Videoalso called diamond push upIncline push-up
Videoalso called incline push up, hands elevated push up, armhävningar med händer förhöjda, händer förhöjda armhävningarKnee push-up
Videoalso called knee push upPlyo push-up
Videoalso called clap push up, plyo push upPush-up
Videoalso called push up, pushups, weighted push up, weighted pushup, armhävningar med viktSpiderman push-up
Videoalso called spiderman push upTempo push-up
Videoalso called tempo push up, slow push upWide push-up
Videoalso called wide push up
Back7
Back extension
Videoalso called hyperextension, ryggresning, ryggresningar, 45-graders ryggresningChin-up
Videoalso called chin up, chinupsInverted row
Videoalso called australian pull upProne YTW raise
Videoalso called prone ytw, y t w raisePull-up
Videoalso called pull up, pullups, weighted pull up, weighted pullup, pull-up med vikt, pull up med viktReverse snow angel
VideoSuperman
Videoalso called prone back extension
Shoulders4
Triceps3
Quads17
Assisted pistol squat
Videoalso called box pistolBodyweight Bulgarian split squat
VideoBodyweight lunge
VideoBodyweight reverse lunge
VideoBodyweight squat
Videoalso called air squatChair step-up
Videoalso called chair step upCossack squat
VideoJump squat
VideoJumping lunge
VideoLateral lunge
Videoalso called side lungePistol squat
VideoSingle leg wall sit
TimeVideoSissy squat
VideoSkater hops
Videoalso called lateral boundSquat to calf raise
VideoTempo squat
VideoWall sit
TimeVideo
Hamstrings2
Glutes7
Abs29
Bear hold
TimeVideoalso called bear plankBicycle crunch
VideoBird dogVideo
Starting position
Start on all fours with your hands under your shoulders, knees under your hips and back straight.
The movement
Extend one arm forward and the opposite leg back, return slowly and switch sides without moving your torso.
Most common mistake
Don't twist or arch your back, keep your hips and chest facing the floor as your arm and leg move.
Crunch
VideoDead bug
VideoFlutter kicks
VideoHanging knee raise
VideoHanging leg raise
VideoHollow hold
TimeVideoHollow rock
VideoLeg circles
VideoLying leg raise
VideoMountain climbers
TimeVideoalso called mountain climberPlank
TimeVideoalso called plankaPlank leg lift
TimeVideoPlank shoulder taps
Videoalso called shoulder taps, plank shoulder tapReverse crunch
VideoRussian twist
VideoScissor kicks
VideoSeated knee tuck
VideoSide plank
TimeVideoSide plank hip dip
VideoSit-up
Videoalso called sit up, situpsToe touch crunch
VideoToes to bar
Videoalso called t2bUp down plank
Videoalso called plank upV-sit hold
TimeVideoV-up
Videoalso called v upWindshield wipers
Video
Calves4
Forearms1
Full body6
Cardio4
How to train with your bodyweight
With just your body you can train every muscle group, and all you need is the floor, a wall and perhaps a chair. The challenge is that it gets easy after a while, because you can't add weight. So you make the exercise harder instead:
- Change the leverage. Knee push-ups become push-ups, which become decline push-ups with your feet higher.
- One leg or one arm at a time. The bodyweight squat becomes the Bulgarian split squat and eventually the pistol squat.
- Slower. Take three seconds on the way down and pause at the bottom, as in the tempo squat and tempo push-ups.
Your back is the hardest part to train without equipment, because it pulls and the floor can only be pushed against. A bar for pull-ups or a table for the inverted row solves that. If you have neither, the towel door row works.
Common mistakes
- More and more reps. Once you can do plenty with good form, move on to a harder variation instead of just adding reps.
- Sloppy form when it gets tough. Fewer reps through the full range beat many half reps.
Want them set out in a programme?
Tell BIP what equipment you have, and BIP builds a weekly programme from exactly what you can use, with sets, reps and rest worked out. You log your weights as you train and see your progress afterwards. The first week is free, no card.
Create a programme →