No equipment needed. Just you, the floor, and your body. These are the purest form of calisthenics—the foundation of everything else. Push-ups, squats, planks, and core work require nothing but space. Perfect for travel, home, or any situation without gear. Don't let lack of equipment be an excuse. Start here, build your base, and only add gear when you've mastered bodyweight control.
Bodyweight Exercise Collection
Hip Flexor Stretch
The Hip Flexor Stretch is a mobility exercise that opens the hips and improves compression strength.
Pike Stretch
The Pike Stretch is a flexibility exercise that stretches the hamstrings and builds hip flexibility.
Pancake Stretch
The Pancake Stretch is a flexibility exercise that opens the hips and stretches the hamstrings and adductors.
Handstand to Hollow Back Press
The Handstand to Hollow Back Press is a dynamic transition from Handstand to Hollow Back, requiring extreme shoulder mobility and strength.
Bridge (Wheel Pose)
The Bridge is a mobility exercise that builds spinal extension, shoulder flexibility, and core strength.
L-Sit to Handstand Press
The L-Sit to Handstand Press is a dynamic transition from L-Sit to Handstand, requiring extreme core and shoulder strength.
Planche to Handstand Press
The Planche to Handstand Press is a dynamic transition from Planche to Handstand, requiring extreme straight-arm strength.
Manna Press
The Manna Press is a dynamic movement transitioning from L-Sit to Manna, requiring explosive core strength and compression.
Manna Hold
The Manna Hold is an advanced static core position where the legs are lifted above the head, requiring extreme hip flexor and core strength.
Burpee with Tuck Jump
The burpee with tuck jump adds a tuck jump at the top, building explosive power and conditioning.
Burpee
The burpee is a full-body exercise combining a squat, push-up, and jump, building cardiovascular and muscular endurance.
Crow Pose (Bakasana)
Crow Pose is a foundational hand-balancing posture that builds wrist, shoulder, and core control.
Arch Body Hold
The arch body hold builds spinal extension strength in the lower back, glutes, and hamstrings.
Superman
The Superman exercise builds strength in the lower back, glutes, and hamstrings by lifting the arms and legs off the floor.
Hollow Body Rocks
Hollow body rocks build core endurance, body tension, and coordination by rocking the body in a hollow position.
Mountain Climbers
Mountain climbers are a dynamic full-body exercise that builds core stability, hip mobility, and cardiovascular endurance.
Flutter Kicks
Flutter kicks are a dynamic core exercise that builds endurance in the lower abdominals and hip flexors.
Bicycle Crunch
The bicycle crunch is a dynamic core exercise that targets the obliques and rectus abdominis through a rotational motion.
V-Up
The V-Up is a dynamic core exercise that builds hip flexor and abdominal strength by folding the body into a V shape.
Walking Lunge
The walking lunge builds dynamic leg strength, balance, and coordination by stepping forward into a lunge and alternating legs.
Freestanding Handstand Walking
Handstand walking is the ability to move forward while maintaining a freestanding handstand, requiring exceptional balance and shoulder control.
V-Sit
The V-Sit is an advanced static hold where the legs are lifted above the horizontal, forming a "V" shape with the torso.
Jump Squat
The jump squat adds an explosive vertical jump to the squat pattern, building power and athleticism.
Negative Pistol Squat
The negative pistol squat focuses on the eccentric phase, lowering slowly on one leg to build strength for the full pistol squat.
Negative One-Arm Push-Up
The negative one-arm push-up focuses on the eccentric phase, building the specific strength needed for the full one-arm push-up.
Handstand Push-Up (Freestanding)
The freestanding handstand push-up requires pressing your body weight overhead while maintaining balance.
Freestanding Handstand Hold
The freestanding handstand hold is the ability to balance in a handstand without any support, requiring full body control.
Freestanding Kick-Up Practice
Freestanding kick-up practice builds the confidence and balance needed to enter a handstand without wall support.
Pistol Squat
The pistol squat is the ultimate single-leg squat, requiring strength, balance, and mobility in the quads, glutes, and core.
Shrimp Squat
The shrimp squat is an advanced unilateral leg exercise that builds balance, strength, and mobility.
Static Lunge
The static lunge is a unilateral leg exercise that builds strength and stability in the quads, glutes, and hamstrings.
Elbow Lever
The elbow lever is a foundational skill that builds balance and shoulder stability for more advanced movements.
Plank Shoulder Taps
Plank shoulder taps challenge core stability by requiring you to balance on one arm while touching the opposite shoulder.
Deep Squat
The deep squat is a foundational lower body exercise that builds strength and mobility in the quads, glutes, and core.
Assisted Lunge
The assisted lunge builds unilateral leg strength and balance by providing support during the lunge pattern.
Assisted Squat
The assisted squat builds squat mechanics and leg strength by providing support through a TRX, band, or door frame.
Single-Leg Glute Bridge
The single-leg glute bridge is a unilateral progression of the glute bridge, building strength and balance in each leg individually.
Glute Bridge
The glute bridge activates and strengthens the glutes and hamstrings by lifting the hips from a supine position.
Passive Hang
A passive hang is a hanging position where the shoulders are relaxed, the scapulae are elevated, and the body hangs with minimal muscle tension.
Scapular Push-Up
The scapular push-up isolates the serratus anterior and scapular stabilizers by protracting and retracting the shoulder blades in a push-up position.
Pike Compression (Advanced)
Advanced pike compression is the ability to fold at the hips and bring the chest to the knees with a straight back, holding the position actively.
L-Sit
The L-Sit is a static hold where the body forms an "L" shape, supported only by the hands, requiring extreme core and hip flexor strength.
Wide Push-Up
The wide push-up places more emphasis on the chest by positioning the hands wider than shoulder-width.
Pike Compression
Pike compression is the ability to fold at the hips and bring the chest toward the legs with a straight back, engaging the hip flexors and core.
Russian Twist
The Russian Twist is a dynamic core exercise that targets the obliques and deep stabilizers through controlled rotation.
Side Plank
The side plank targets the obliques, deep core stabilizers, and shoulder stability by supporting the body on one arm and the side of the foot.
Deadbug
The deadbug builds dynamic core control and coordination by moving the arms and legs while maintaining a hollow body position.
Plank
The plank is an isometric core exercise that builds endurance and stability in the abdominals, back, and shoulders.
Hollow Body Hold
The hollow body position is a rigid, slightly rounded spine position where the core is braced, ribs are pulled down, and the pelvis is tucked.
Wall Push-Up
The wall push-up is the most accessible push-up variation, perfect for learning proper form and building initial pressing strength.
Decline Push-Up
The decline push-up shifts the load to the upper chest and shoulders by elevating the feet.
Planche Lean (Level 1-2)
The Planche Lean builds the straight-arm pushing strength and scapular control required for all planche progressions.
Planche Push-Up
The planche push-up is a straight-arm pressing movement where the body is held parallel to the floor while pushing.
Planche Lean (Level 3-4)
Advanced Planche Lean levels increase the forward lean, reducing foot support and preparing the shoulders for full planche loading.
Frog Stand
The Frog Stand teaches hand balancing and weight shifting—essential skills for every planche progression.
One-Arm Push-Up
The one-arm push-up is the peak of unilateral pressing strength, requiring full-body tension and massive triceps power.
Typewriter Push-Up
The typewriter push-up combines an archer descent with a lateral shift, building extreme unilateral pressing strength.
Archer Push-Up
The archer push-up is a unilateral progression where one arm takes most of the load while the other provides balance.
Pseudo Planche Push-Up
The pseudo planche push-up requires leaning the shoulders significantly forward, shifting the load to the shoulders and lats.
Pike Push-Up
The pike push-up is a shoulder-dominant variation that mimics the overhead pressing pattern of a handstand push-up.
Close-Grip Push-Up
The close-grip push-up shifts the load to the triceps and inner chest by keeping the hands close together.
Standard Push-Up
The standard push-up is the foundational upper body pressing exercise, engaging chest, shoulders, triceps, and core.
Diamond Push-Up
The diamond push-up is a close-grip variation that maximally targets the triceps and builds lockout strength.
Incline Push-Up
The incline push-up uses an elevated surface to reduce body weight load while maintaining the push-up mechanics.
Knee Push-Up
The knee push-up is a floor-based regression that reduces the load while preserving the full push-up movement pattern.