Best Body Weight Exercises

This shortlist highlights 235 exercises that use body weight equipment. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.

How we chose these exercises

•We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
•We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
•Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
•This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.

Featured exercises

235 curated exercises for this shortlist.

4-count burpees

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Ab wheel

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques, Serratus Anterior

Abdominal Draw-In

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Abduction while standing

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Alternate back lunges

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

ankle dorsiflexion rocks

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Arabesque

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Arco femorale una gamba

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Lats

Arm Raises (T/Y/I)

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Lats, Serratus Anterior, Traps

Australian pull-ups

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Lats, Traps

Back bridge

Category: Compound
Primary Muscle: Back
Secondary Muscle: Shoulders, Hamstrings, Calves

Back Lever

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Back neck stretch

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Backward arm circles

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Backward shoulder rotation

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Bag training

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Traps, Biceps

Bear Walk 2

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Calves, Chest, Abs

Bench Dips On Floor HD

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis, Triceps, Shoulders

Bent-Leg Hamstring Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Biceps with TRX

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

bicycle crunches

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Bird Dog

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Shoulders, Glutes

Body-Ups

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Bodyweight Biceps Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Bodyweight lunge HD

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes, Soleus

Bodyweight Squat HD

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Calves, Glutes, Obliques

box jumps

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Calves

Bronco

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Bulgarian split squats left

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Bulgarian split squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Butterfly Sit Up

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Butterfly Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Butterfly Superman

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Cable Curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Calf raises, left leg

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Calf raises, right leg

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Calves foam roller

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Cardio en bicicleta estática

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Cat Plank

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Abs, Shoulders

Chair dips

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Child's pose

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Chin tuck

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Chin-ups

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Clamshell

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Abs

Clap Push-UP

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders, Abs, Triceps

Claps over the head

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Clockwise neck circles

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Close-grip Press-ups

Category: Compound
Primary Muscle: Brachialis
Secondary Muscle: Lats, Chest, Traps

Cobra Stretch

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Chest

commando pull-ups

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Lats, Traps

Core Rotation

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Abs, Obliques, Serratus Anterior

Counterclockwise neck circles

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Crossbody Hamstring Stretch

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Crossbody Leg Swings

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Crunches HD

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Decline Pushups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Deficit Push ups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Dips

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps, Triceps

Doorway Pectoral Stretch

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Double Leg Calf Raise

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Dragon squat

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Hamstrings, Calves, Glutes

Dynamic Planche

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Elephant Walks

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Calves

Elliptical

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Traps, Biceps

Estiramiento de brazos y cuello

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps, Triceps, Lats

Estiramiento de piernas y cadera

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes, Quadriceps, Lats

Exercise Band Dorsiflexion

Category: Isolation
Primary Muscle: Soleus
Secondary Muscle: None

Exercise Band Plantarflexion

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Finger Pushup

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Floor dips

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Foam Roller Adductors

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Foam Roller Anterior tibialis

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Foam Roller Gluteus

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Foam Roller Iliotibial band

Category: Isolation
Primary Muscle: Quadriceps
Secondary Muscle: None

Foam Roller quadriceps

Category: Isolation
Primary Muscle: Quadriceps
Secondary Muscle: None

Forward arm circles

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Forward shoulder rotation

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Frog stand

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Brachialis, Abs

Frog Stretch

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Front Lever

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Abs

Front lever pull-up

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Abs, Shoulders

Front lever tuck

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Lats, Triceps

Front neck stretch

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Front Plank

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques, Chest, Quadriceps

Full Sit Outs

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Obliques, Abs

Hamstring Chokes

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Hamstring Foam roller

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hamstring Kicks

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Handstand Pushup

Category: Compound
Primary Muscle: Traps
Secondary Muscle: Triceps

Hanging Leg Raises

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Head tilts

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Head turns

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Heel Touches

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

High Knee Skips HD

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs, Biceps, Glutes

High knees

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

High plank

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Hip Bridge

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Abs, Obliques

Hip Raise, Lying

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Horizontal Shoulder Flexion Stretch

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Horizontal traction isometry

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Chest, Shoulders, Biceps

Horse Stance (Side Splits)

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Ice Scream maker

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Abs

Inverted Rows

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Chest, Abs

Isometria trazioni impugnatura inversa

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Biceps, Traps

Isometric Squat to Failure

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

Isometric Wipers

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Abs

Jump rope: basic jumps

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Jumping Jack HD

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes, Obliques, Abs

knee push-ups

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Serratus Anterior, Triceps

Knee Raises

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Knee to Chest Stretch

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Hamstrings

Kneeling kickbacks

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Kneeling Superman

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Traps, Abs

L-sit

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Chest, Abs, Quadriceps

L-Sit (Foot Supported)

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Chest, Abs, Serratus Anterior

L-Sit Pull-ups

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Lateral Push Off

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Hamstrings

Left levator scapulae stretch

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Left neck stretch

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Leg raises pull up bar

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques, Quadriceps

Leg Swings (Front–Back)

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes, Quadriceps

Leg Wheel

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Levitation Crunch

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Lunges

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Leg Raise

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

March or jog in place

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Calves, Glutes, Quadriceps

Medicine ball booklet crunch

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Meditación guiada o libre

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Mountain climbers

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Muscle up

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Hamstrings

Neck half circles

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Neutral-grip pull-ups or TRX rows

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Biceps

No push-up burpees

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

One armed push-ups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps, Shoulders, Abs

Open Book

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Pendulum Squat

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Hamstrings, Glutes

Pike Push Ups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Pistol squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Planche de cote dynamique

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Plank Reach

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Plank with Alternating Leg Lift

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Prisoner Squat

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Pseudo Planche Push-up

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest

Pull-up Isometric Hold

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Traps

Pull-ups

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Shoulders, Biceps, Traps

Pull-Ups (Wide Grip)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Pullup on fingerboard

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

punches

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Triceps

Push-up rotations

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Push-Ups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders, Abs, Serratus Anterior

Quadriped Arm and Leg Raise

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Glutes, Serratus Anterior, Traps

Quadruped thoracic rotation left

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Quadruped thoracic rotation right

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Reach ups

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Remada unilateral no cabo

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Respiración profunda (de pie o sentado)

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Reverse crunch

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Reverse lunges

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Reverse Snow Angel

Category: Compound
Primary Muscle: Traps
Secondary Muscle: Shoulders, Hamstrings, Glutes

Reverse Wood Chops

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Lats, Shoulders, Biceps

Right levator scapulae stretch

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Right neck stretch

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Roll Down

Category: Isolation
Primary Muscle: Back
Secondary Muscle: Hamstrings

Rowing Machine

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Hamstrings, Brachialis

Rowing with TRX band

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Scapula Pulls

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Traps

scorpion kick

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Seated Corkscrew

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Seated Hip Abduction

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Seated Knee Tuck

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Seated Pancake Good Morning

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Seated Shoulder Extension Stretch

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Chest

Shinbox IR Stretch

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Obliques

Shoulder Shrug

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Shoulder width three-point push-up

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Shrimp Squad

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Side Lying Hip Abduction

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Side plank right

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Side Slides + Squats

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Calves, Glutes

Side split squats left

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Side split squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Single Leg Glute Bridge

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Single Leg Hamstring Stretch

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Single Leg RDL

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Sit Up Elbow Thrust

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Skydiver with arms in T-position

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Sleeper Stretch

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Sloper hanging

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Solo Hip Flexor Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Sphinx

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Split squats left

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Split squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Squat Thrust

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Abs, Soleus

Stair Master

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Calves, Glutes, Quadriceps

Standing biceps stretch left

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Chest

Standing Calf Stretch

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Standing Pancake

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Standing Pancake Good Morning

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Standing Side Crunches

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Standing Soleus Stretch

Category: Isolation
Primary Muscle: Soleus
Secondary Muscle: None

Straddle L-Sit

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Lats, Chest, Quadriceps

Sumo Squats

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

Suspended crossess

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Talons fesses

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Hamstrings

Tibialis raises

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Toe Taps

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Toe Touch

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes, Calves

Toes to bar

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Torso rotation strech

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Chest

TORSO TWIST

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Trap-3 Raise

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Trazioni impugnatura inversa

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Abs

Treadmill Cardio

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Triceps stretch left

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Triceps stretch right

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

TRX roll out

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques, Serratus Anterior

TRX Rows

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Biceps, Lats

Typewriter Pull-ups

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Traps

Unilateral Hip Thrust

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Abs

Unilateral Lunges

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Hamstrings

Upper External Oblique

Category: Isolation
Primary Muscle: Obliques
Secondary Muscle: None

Vpushup

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Quadriceps, Abs, Triceps

W-Raise

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Walking

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Calves, Glutes, Lats

walking bridge

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Shoulders, Biceps, Glutes

Wall Drills

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Calves

Wall Handstand

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Wall Pushup

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Triceps, Glutes

Wall Slides

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Hamstrings, Chest, Traps

Wall Squat

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Quadriceps

Weighted push-ups

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Wide Grip Pull Up

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Shoulders, Biceps, Traps

Wide Pull Up

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Windshield Wipers

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Коробочный присед

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps, Soleus

Training references

wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.

Frequently Asked Questions

What are the best body weight exercises?

Best Body Weight Exercises highlights options such as 4-count burpees, Ab wheel, Abdominal Draw-In. The right pick depends on your training goal, available equipment, and experience level.

How did you choose these body weight exercises?

We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.

Should beginners start with every exercise in this body weight list?

No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.