Best Bodyweight Exercises

This shortlist highlights 289 exercises that use bodyweight 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

289 curated exercises for this shortlist.

1-Arm Half-Kneeling Lat Pulldown

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Alternating High Cable Row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Ankle Roll

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Archer Pull Up

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

Assisted chin-ups

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Back extensión

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Serratus Anterior

Ball Slams

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

Band pull-aparts

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Banded Ankle Mobility

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Bayesian Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Behind the Back Cable Lateral Raise

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Bent over Cable Flye

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Bent over row to external rotation

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

bicep

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

bicep curl

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Biceps Close Grip Pull Down

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

Biceps Curl Machine

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Biceps Curl With Cable

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Black Widow Knee Slides

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Blackroll

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Braced Squat

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Bretzel stretch

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

Burpees

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

BUS DRIVERS

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Butterfly

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Butterfly Narrow Grip

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

cabel

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Cable Chest Press - Decline

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Cable Chest Press - Incline

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Cable Concentration Curl

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Cable Cross-over

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Cable External Rotation

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Cable Fly

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Cable Fly Lower Chest

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Cable Fly Middle Chest

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Cable Fly Upper Chest

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Cable Front Raise with a small bar

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Cable Lateral Raises (Single Arm)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Cable Press Around

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

Cable pull through

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

Cable Rear Delt Fly

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

Cable Shrug-In

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Cable Tri Extension - External Rotation

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Cable Tri Extension - Internal Rotation

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Cable Tricep Kickback

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Cable Triceps Press

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Cable Woodchoppers

Category: Isolation
Primary Muscle: Obliques
Secondary Muscle: None

Calf Press Using Leg Press Machine

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Calf Raise using Hack Squat Machine

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Calf Raise with machine (seated)

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Calf Raises on Hackenschmitt Machine

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Cat-Cow Stretch

Category: Isolation
Primary Muscle: Core
Secondary Muscle: Back

Chest Stretch

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: Shoulders

Child Pose

Category: Isolation
Primary Muscle: Back
Secondary Muscle: Shoulders

ClimbMill

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

Close-grip Lat Pull Down

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Cossack squat

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

Cross-Body Cable Y-Raise

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

Crunch

Category: Isolation
Primary Muscle: Core
Secondary Muscle: None

Crunches on Machine

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Crunches With Cable

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Crunches With Legs Up

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Cycling cardio session

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Dead Bug

Category: Isolation
Primary Muscle: Core
Secondary Muscle: None

Deadbug

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Deadhang

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Delt Stretch

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Downward Dog

Category: Compound
Primary Muscle: Back
Secondary Muscle: Shoulders, Legs

Dragon-flag

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

Dumbbell Chest Press

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

Dumbbell Side Squat

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

Extensión de gluteo en máquina

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Extensión de gluteos en polea

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Facepull

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Fingerboard 20 mm edge

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Floor Glider Hamstring Curls

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Flutter Kicks

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Front Plate Raise

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Front Raise (Cable)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Glute Bridge

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: Glutes

Glute Drive

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

Glute Kickback (Machine)

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Hack Squats

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

Hammercurls on Cable

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Hammerstrength Decline Chest Press

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

Hamstring Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hand Grip

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Handstand

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Handstand Push Up

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

Hercules Pillars

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

High Knee Jumps

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

High Pull

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Glutes

High Row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

High-Cable Cross Tricep Extention - NB

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

High-Cable Lateral Raise

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

High-Incline Smith Machine Press

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

Hindu Pushups

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

Hindu Squats

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Hip Circles

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hip Crossover

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hip Flexor Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hyper Y W Combo

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Hyperextensions

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Incline Plank With Alternate Floor Touch

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Incline Push up

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Hamstrings

Incline Skull Crush

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Isometria alle parallele

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Traps

JALON EN BANCO INCLINADO

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

JALONES PECHO NEUTRO

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats, Serratus Anterior

Jalón abierto

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Jalón abierto supino

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Jalón al pecho con agarre ancho

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

Jalón cerrado

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Jalón cerrado supino

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Jogging

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Jump Rope

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Shoulders, Core

Jumping Jacks

Category: Isolation
Primary Muscle: Quadriceps
Secondary Muscle: None

Kroc Row

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Traps

L Hold

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Lat Pull Down

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

Lat Pull Down (close grip)

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Lat Pull Down (Leaning Back)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Lat Pull Down (Straight Back)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Lat Pulldown (Wide Grip)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Lat Pulldown - Cross Body Single Arm

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Lateral Rows on Cable, One Armed

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Lateral Walk

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Leg Curls (laying)

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Leg Press Toe Press

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Leg Presses (narrow)

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Leg Presses (wide)

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Leg Raise

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Leg Raises, Standing

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

Legend Incline Bench Press

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

Leverage Machine Chest Press

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Leverage Machine Iso Row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Long-Pulley (low Row)

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

Long-Pulley, Narrow

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

Low Pulley Cable fFly

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Low-Cable Cross-Over - NB

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Lower Back Extensions

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Lunge with Twist Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Figure Four Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Hamstring Stretch with Band

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Knee to Chest Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Machine chest fly

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Machine Hip Abduction

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Machine Side Lateral Raises

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Mountain Climber

Category: Compound
Primary Muscle: Core
Secondary Muscle: Shoulders, Legs

Negative Crunches

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Neutral Grip Lat Pulldown

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Nordic Curl

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

One Arm Bent Row

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Overhand Cable Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Overhead Cable Tricep Extension

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Overhead Squat

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

PALLOF PRESS

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

Parallel Bar Hold

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

Pause Hack Squats

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

Pec Deck

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Pec deck rear delt fly

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Pendular hack

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Pigeon Pose

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: Glutes

Pigeon Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Pistol Squat

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

Plank

Category: Isolation
Primary Muscle: Core
Secondary Muscle: Shoulders

Plank Jacks

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

Plank-to-Elbow Extension

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

Plantarflexion Stretch with Band

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Plate Pinch Hold

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Prone Scapular Retraction - Arms at Side

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

PULL OVER POLEA ALTA

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Serratus Anterior

Pull-Ups (Neutral Grip)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Pullback

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

Pullover Machine

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

Push Press

Category: Compound
Primary Muscle: Traps
Secondary Muscle: Glutes

Push-Up

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

Push-Ups | Parallettes

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

Quad Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Rack Deadlift

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Biceps

Recruitment Pulls

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Recumbent Bike

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

Remo maquina agarre estrecho

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Remo maquina agarre estrecho supino

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Rest (for timed workouts)

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Reverse Cable Flye

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Reverse Nordic Curl

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

Reverse Plank

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Ring Dips

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Ring Support Hold

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Roman Chair

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Rotary Torso Machine

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Rowing seated, narrow grip

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Rowing, T-bar

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

Run

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Run - Interval Training

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Run - Treadmill

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Runners Lunge Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Running

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Core, Glutes

Russian Twist

Category: Isolation
Primary Muscle: Core
Secondary Muscle: None

Schwimmen

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Scissors

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

SEATED CABLE MID TRAP SHRUG

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Seated Cable Rows

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Seated Hip Adduction

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Seated machine row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Seated Row (Machine)

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

Shotgun Row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Shoulder dislocates

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder External Rotation (Cable)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Internal Rotation (Cable)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Press, on Multi Press

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Stretch

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Y-pull cable

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Side Lateral Raise (Cable)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Side lateral raise - Back (Cable)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Side lateral raise - Front (Cable)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Side Plank

Category: Isolation
Primary Muscle: Core
Secondary Muscle: None

Side Straight-Arm Pulldown (Cable)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Side stretch

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Side to Side Push Ups

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

Side-lying External Rotation

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Sit-ups

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Sitting Calf Raises

Category: Compound
Primary Muscle: Soleus
Secondary Muscle: Calves

Sitting Calf Stretch (Dorsiflexion)

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Ski Machine

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

Skipping - Standard

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Sled Push

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

Smith Machine Close-grip Bench Press

Category: Compound
Primary Muscle: Triceps
Secondary Muscle: Chest

SMITH MACHINE SLIGHT INCLINE PRESS

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Smith machine squat

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

Snap Down

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

Speed Deadlift

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Splinter Sit-ups

Category: Isolation
Primary Muscle: Obliques
Secondary Muscle: None

Squat Jumps

Category: Isolation
Primary Muscle: Quadriceps
Secondary Muscle: None

Standing Adduction (Cable)

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Standing biceps stretch right

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

Standing Calf Raises

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Soleus

Standing IT Band Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Standing Rope Forearm

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Stationary Bike

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Straight Bar Cable Curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Straight-arm Pull Down (bar Attachment)

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Triceps

Straight-arm Pull Down (rope Attachment)

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Triceps

Straight-Arm Pulldown (Cable)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

supino

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Supino inclinado

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Supinos

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Supported Calf Stretch

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Swimming 50m sprints

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Towel Superman

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Shoulders

Trap Bar Squat

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Hamstrings

Tricep Pushdown on Cable

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Tricep Rope Pushdowns

Category: Compound
Primary Muscle: Triceps
Secondary Muscle: Lats

Tricep Stretch

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Triceps Dips (Assisted)

Category: Compound
Primary Muscle: Triceps
Secondary Muscle: Chest

Triceps Extensions on Cable

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Triceps Extensions on Cable With Bar

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Triceps on Machine

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Triceps Pushdown

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Trunk Rotation With Cable

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Lats

TRX dips

Category: Compound
Primary Muscle: Triceps
Secondary Muscle: Chest

TRX gorilla biceps curl

Category: Compound
Primary Muscle: Brachialis
Secondary Muscle: Biceps

TRX hammer curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

TRX Obliques

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

Trx Single Arm Bicep Curl

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

TRX Tricep Extension

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Underhand Lat Pull Down

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Biceps

unilateral cross body cable pull down

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Upper Back

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

Upright Row, on Multi Press

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

V-BAR PULL DOWNS

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

V-Bar Pulldown

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Wall Angels

Category: Compound
Primary Muscle: Traps
Secondary Muscle: Shoulders

Wall-sit

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

Weighted Step-ups

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Wide-grip Pulldown

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Wrist curl, cable

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: Biceps

YWTs

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Zone 2 Running

Category: Isolation
Primary Muscle: Cardio
Secondary Muscle: None

Ab Wheel Rollout

Category: Compound
Primary Muscle: Core
Secondary Muscle: Shoulders, Back

Battle Ropes

Category: Compound
Primary Muscle: Arms
Secondary Muscle: Shoulders, Core

Box Jump

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Burpee

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Chest, Core, Shoulders

Chest Dip

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

Chin-Up

Category: Compound
Primary Muscle: Back
Secondary Muscle: Biceps, Core

Hanging Leg Raise

Category: Isolation
Primary Muscle: Core
Secondary Muscle: None

Pull-Up

Category: Compound
Primary Muscle: Back
Secondary Muscle: Biceps, Core

Tricep Dip

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

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 bodyweight exercises?

Best Bodyweight Exercises highlights options such as 1-Arm Half-Kneeling Lat Pulldown, Alternating High Cable Row, Ankle Roll. The right pick depends on your training goal, available equipment, and experience level.

How did you choose these bodyweight 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 bodyweight list?

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