Bodyweight Exercises: Technique, Muscles and Swaps

No equipment needed beyond a floor, a bench or a bar. Make moves harder by slowing down, pausing, or changing leverage.

Chest

• Incline Push-Up Beginner
• Push-Up Beginner

Back

• Chin-Up Intermediate
• Inverted Row Beginner
• Pull-Up Intermediate
• Superman Beginner

Shoulders

• Pike Push-Up Intermediate

Triceps

• Bench Dip Beginner
• Diamond Push-Up Intermediate
• Parallel Bar Dip Intermediate

Legs

• Bodyweight Squat Beginner
• Bulgarian Split Squat Intermediate
• Calf Raise Beginner
• Nordic Hamstring Curl Advanced
• Pistol Squat Advanced
• Reverse Lunge Beginner
• Wall Sit Beginner

Glutes and Hamstrings

• Bodyweight Hip Thrust Beginner
• Glute Bridge Beginner
• Single-Leg Glute Bridge Intermediate

Core

• Bicycle Crunch Beginner
• Bird Dog Beginner
• Dead Bug Beginner
• Forearm Plank Beginner
• Hanging Leg Raise Advanced
• Hollow Body Hold Intermediate
• L-Sit Advanced
• Lying Leg Raise Beginner
• Side Plank Beginner
• V-Up Intermediate

Back to the full exercise directory.

Compiled by the Unite Journal Crew. Last checked October 2026.