Bodyweight exercises
No equipment needed — train anywhere with push-ups, squats, lunges, core work and gymnastics.
356 exercises
3/4 Sit-UpAbs
90/90 HamstringHamstrings
Ab RollerAbs
Adductor/GroinLegs
Air BikeAbs
All Fours Quad StretchQuads
Alternate Heel TouchersAbs
Alternate Leg Diagonal BoundQuads
Ankle CirclesCalves
Ankle On The KneeGlutes
Anterior Tibialis-SMRCalves
Arm CirclesShoulders
Atlas Stone TrainerBack
Atlas StonesBack
Axle DeadliftBack
Back ExtensionBack
Backward DragQuads
Balance BoardCalves
Band Assisted Pull-UpBack
Battling RopesShoulders
Bear Crawl Sled DragsQuads
Behind Head Chest StretchChest
Bench DipsTriceps
Bench JumpQuads
Bench SprintQuads
Bent-Knee Hip RaiseAbs
BicyclingQuads
Body Tricep PressTriceps
Body-UpTriceps
Bodyweight Mid RowBack
Bottoms UpAbs
Box Jump (Multiple Response)Hamstrings
Box SkipHamstrings
Butt Lift (Bridge)Glutes
Butt-UpsAbs
Calf Stretch Elbows Against WallCalves
Calf Stretch Hands Against WallCalves
Car DeadliftQuads
Carioca Quick StepLegs
Cat StretchBack
Chain Handle ExtensionTriceps
Chain PressChest
Chair Leg Extended StretchHamstrings
Chair Lower Back StretchBack
Chair Upper Body StretchShoulders
Chest And Front Of Shoulder StretchChest
Child's PoseBack
Chin To Chest StretchShoulders
Chin-UpBack
Circus BellShoulders
Clock Push-UpChest
Close-Grip Push-Up off of a DumbbellTriceps
CocoonsAbs
Conan's WheelQuads
Cross-Body CrunchAbs
Crossover Reverse LungeBack
CrucifixShoulders
Crunch - Hands OverheadAbs
Crunch - Legs On Exercise BallAbs
CrunchesAbs
Dancer's StretchBack
Dead BugAbs
Decline CrunchAbs
Decline Oblique CrunchAbs
Decline Push-UpChest
Decline Reverse CrunchAbs
Depth Jump LeapQuads
DipTriceps
Dips - Chest VersionChest
Dips - Triceps VersionTriceps
Donkey Calf RaisesCalves
Double Leg Butt KickQuads
Drop PushChest
Dynamic Back StretchBack
Dynamic Chest StretchChest
Elbow CirclesShoulders
Elbow to KneeAbs
Elbows BackChest
Fast SkippingQuads
Flat Bench Leg Pull-InAbs
Flat Bench Lying Leg RaiseAbs
Floor Glute-Ham RaiseHamstrings
Flutter KicksGlutes
Foot-SMRCalves
Forward Drag with PressChest
Freehand Jump SquatQuads
Frog HopsQuads
Frog Sit-UpsAbs
Front Cone Hops (or hurdle hops)Quads
Front Leg RaisesHamstrings
Front Plate RaiseShoulders
Gironda Sternum ChinsBack
Glute KickbackGlutes
Gorilla Chin/CrunchAbs
Groin and Back StretchLegs
GroinersLegs
Hamstring StretchHamstrings
Hanging Leg RaiseAbs
Hanging PikeAbs
Heavy Bag ThrustChest
Hip Circles (prone)Legs
Hug Knees To ChestBack
Hurdle HopsHamstrings
Hyperextensions With No Hyperextension BenchBack
InchwormHamstrings
Incline Push-UpChest
Incline Push-Up Close-GripTriceps
Incline Push-Up Depth JumpChest
Incline Push-Up MediumChest
Incline Push-Up Reverse GripChest
Incline Push-Up WideChest
Intermediate Groin StretchHamstrings
Intermediate Hip Flexor and Quad StretchQuads
Inverted RowBack
Inverted Row with StrapsBack
Iron Crosses (stretch)Quads
Isometric Chest SqueezesChest
Isometric Neck Exercise - Front And BackShoulders
Isometric Neck Exercise - SidesShoulders
Isometric WipersChest
IT Band and Glute StretchLegs
Jackknife Sit-UpAbs
Janda Sit-UpAbs
Keg LoadBack
Kipping Muscle-UpFull body
Knee Across The BodyGlutes
Knee CirclesCalves
Knee Tuck JumpHamstrings
Knee/Hip Raise On Parallel BarsAbs
Kneeling Arm DrillShoulders
Kneeling Forearm StretchForearms
Kneeling Hip FlexorQuads
Lateral BoundLegs
Lateral Box JumpLegs
Lateral Cone HopsLegs
Leg LiftGlutes
Leg Pull-InAbs
Leg-Up Hamstring StretchHamstrings
Linear 3-Part Start TechniqueHamstrings
Linear Acceleration Wall DrillHamstrings
Linear Depth JumpQuads
Log LiftShoulders
London BridgesBack
Looking At CeilingQuads
Lower Back CurlAbs
Lying Bent Leg GroinLegs
Lying CrossoverLegs
Lying Face Down Plate Neck ResistanceShoulders
Lying Face Up Plate Neck ResistanceShoulders
Lying GluteGlutes
Lying HamstringHamstrings
Lying Prone QuadricepsQuads
Middle Back StretchBack
Mixed Grip ChinBack
Mountain ClimbersQuads
Moving Claw SeriesHamstrings
Natural Glute Ham RaiseHamstrings
Neck-SMRShoulders
Oblique CrunchesAbs
Oblique Crunches - On The FloorAbs
On Your Side Quad StretchQuads
On-Your-Back Quad StretchQuads
One Arm Against WallBack
One Arm Chin-UpBack
One Half LocustQuads
One Handed HangBack
One Knee To ChestGlutes
Otis-UpAbs
Overhead LatBack
Overhead StretchAbs
Overhead TricepsTriceps
Pelvic Tilt Into BridgeBack
Peroneals StretchCalves
PlankAbs
Plate PinchForearms
Plate TwistAbs
Platform Hamstring SlidesHamstrings
Plyo Push-upChest
Posterior Tibialis StretchCalves
Power StairsHamstrings
Prone Manual HamstringHamstrings
Prowler SprintHamstrings
Push Up to Side PlankChest
Push-UpChest
Push-Up WideChest
Push-Ups - Close Triceps PositionTriceps
Push-Ups With Feet ElevatedChest
Pushups (Close and Wide Hand Positions)Chest
Quad StretchQuads
Quick LeapQuads
Rear Leg RaisesQuads
Reverse CrunchAbs
Reverse Plate CurlsBiceps
Rickshaw CarryForearms
Rickshaw DeadliftQuads
Ring DipTriceps
Rocket JumpQuads
Rocky Pull-Ups/PulldownsBack
Round The World Shoulder StretchShoulders
Runner's StretchHamstrings
Russian TwistAbs
Sandbag LoadQuads
Scapular Pull-UpBack
Scissor KickAbs
Scissors JumpQuads
Seated Band Hamstring CurlHamstrings
Seated BicepsBiceps
Seated Calf StretchCalves
Seated Flat Bench Leg Pull-InAbs
Seated Floor Hamstring StretchHamstrings
Seated Front DeltoidShoulders
Seated GluteGlutes
Seated HamstringHamstrings
Seated Hamstring and Calf StretchHamstrings
Seated Head Harness Neck ResistanceShoulders
Seated Leg TucksAbs
Seated Overhead StretchAbs
Shoulder CirclesShoulders
Shoulder RaiseShoulders
Shoulder StretchShoulders
Side BridgeAbs
Side Hop-SprintQuads
Side JackknifeAbs
Side Leg RaisesLegs
Side Lying Groin StretchLegs
Side Neck StretchShoulders
Side Standing Long JumpQuads
Side to Side Box ShuffleQuads
Side To Side ChinsBack
Side Wrist PullShoulders
Side-Lying Floor StretchBack
Single Leg Butt KickQuads
Single Leg Glute BridgeGlutes
Single Leg Push-offQuads
Single-Arm Push-UpChest
Single-Cone Sprint DrillQuads
Single-Leg High Box SquatQuads
Single-Leg Hop ProgressionQuads
Single-Leg Lateral HopQuads
Single-Leg Stride JumpQuads
Single-UnderFull body
Sit SquatsQuads
Sit-UpAbs
SkatingQuads
Sled Drag - HarnessQuads
Sled Overhead Backward WalkShoulders
Sled Overhead Triceps ExtensionTriceps
Sled PushQuads
Sled Reverse FlyeShoulders
Sled RowBack
Sledgehammer SwingsAbs
Spider CrawlAbs
Spinal StretchBack
Split JumpQuads
Split SquatsHamstrings
Standing Biceps StretchBiceps
Standing Elevated Quad StretchQuads
Standing Gastrocnemius Calf StretchCalves
Standing Hamstring and Calf StretchHamstrings
Standing Hip CirclesLegs
Standing Hip FlexorsQuads
Standing Lateral StretchAbs
Standing Long JumpQuads
Standing Olympic Plate Hand SqueezeForearms
Standing Pelvic TiltBack
Standing Soleus And Achilles StretchCalves
Standing Toe TouchesHamstrings
Standing Towel Triceps ExtensionTriceps
Star JumpQuads
Step-up with Knee RaiseGlutes
Stomach VacuumAbs
Strict Handstand Push-UpShoulders
Strict Muscle-UpFull body
Strict Pull-UpFull body
Stride Jump CrossoverQuads
SupermanBack
Suspended FalloutAbs
Suspended Push-UpChest
Suspended Reverse CrunchAbs
Suspended RowBack
Suspended Split SquatQuads
Svend PressChest
The Air SquatLegs
The StraddleHamstrings
Tire FlipQuads
Toe TouchersAbs
Trail Running/WalkingQuads
Trap Bar DeadliftQuads
Tricep Side StretchTriceps
Triceps StretchTriceps
Tuck CrunchAbs
Upper Back StretchBack
Upper Back-Leg GrabHamstrings
Upward StretchShoulders
V-Bar PullupBack
Weighted Bench DipTriceps
Weighted Pull UpsBack
Weighted Sit-Ups - With BandsAbs
Weighted SquatQuads
Wide-Grip Rear Pull-UpBack
Wind SprintsAbs
WindmillsLegs
World's Greatest StretchHamstrings
Wrist CirclesForearms
Wrist RollerForearms
Yoke WalkQuads
Backward Roll to SupportFull body
BurpeeFull body
Butterfly Pull-UpFull body
Chest to Wall Handstand Push-UpShoulders
Chest-to-Bar Pull-UpFull body
Chest-to-Wall Handstand Push-UpShoulders
Deficit Handstand Push-UpShoulders
Double-UnderFull body
Dumbbell Squat CleanFull body
Freestanding Handstand Push-UpShoulders
Front ScaleFull body
GHD Sit-UpAbs
Glide KipFull body
HandstandFull body
Handstand PirouettesFull body
Handstand Push-Up - pike push upShoulders
Handstand WalkShoulders
Hanging L-SitAbs
Inverted BurpeeFull body
Jumping Pull-UpFull body
Kipping Bar Muscle-UpFull body
Kipping Chest-to-Bar Pull-UpFull body
Kipping Handstand Push-Up VariationsShoulders
Kipping Pull-UpFull body
Kipping Toes-to-BarAbs
Knee Push-UpChest
Knees-to-ElbowsFull body
L Pull-UpFull body
L-SitAbs
L-Sit on RingsAbs
L-Sit Rope ClimbFull body
L-Sit to Shoulder StandFull body
Legless Rope ClimbFull body
Modified Rope ClimbFull body
Pike Push-UpShoulders
Pull-OverFull body
Ring Push-UpFull body
Ring RowFull body
Shoot-ThroughFull body
Single-Leg Squat (Pistol)Legs
Skin the CatFull body
Straddle Press to HandstandFull body
Strict Bar Muscle-UpFull body
Strict Chest-to-Bar Pull-UpBiceps
Strict Knees-to-ElbowsAbs
Strict Toes-To-BarAbs
Strict Toes-to-RingsAbs
The Back ScaleFull body
Wall WalkShoulders
Windshield WiperAbs
iOS & Android · launching soon
Be first in line when vZali launches
Leave your email and we’ll send one message the day the app hits the App Store and Google Play. No spam, ever.