Body weight exercises
1055 body weight exercises in the Gymrock library, grouped by body part: Waist, Back, Chest and more. Free to browse, no account needed.
By body part
Showing 200 of 1055 — use the search and filters on the library page for the rest.
Waist 60
3/4 Sit-up
Waist
Rectus Abdominis
Body weight
45 degree Bycicle Twisting Crunch
Waist
Obliques, Rectus Abdominis
Body weight
45 Side Bend
Waist
Obliques
Body weight
Air bike
Waist
Obliques
Body weight
Air Twisting Crunch
Waist
Obliques
Body weight
Alternate Lying Floor Leg Raise
Waist
Rectus Abdominis
Body weight
Arm slingers Hanging Bent Knee Legs
Waist
Rectus Abdominis
Body weight
Arm slingers Hanging Straight Legs
Waist
Iliopsoas, Rectus Abdominis
Body weight
Bodyweight Incline Side Plank
Waist
Obliques
Body weight
Bottoms-Up
Waist
Rectus Abdominis
Body weight
Butt-ups
Waist
Iliopsoas, Rectus Abdominis
Body weight
Captains Chair Straight Leg Raise
Waist
Iliopsoas, Rectus Abdominis
Body weight
Cocoons
Waist
Iliopsoas, Rectus Abdominis
Body weight
Crab Twist Toe Touch
Waist
Gluteus Maximus, Hamstrings, Obliques, Rectus Abdominis
Body weight
Cross Body Crunch
Waist
Obliques, Rectus Abdominis
Body weight
Crunch (hands overhead)
Waist
Rectus Abdominis
Body weight
Crunch Floor
Waist
Rectus Abdominis
Body weight
Curl-up
Waist
Rectus Abdominis
Body weight
Dead Bug
Waist
Rectus Abdominis
Body weight
Decline Crunch
Waist
Rectus Abdominis
Body weight
Elbow-To-Knee
Waist
Obliques, Rectus Abdominis
Body weight
Flexion Leg Sit up (bent knee)
Waist
Rectus Abdominis
Body weight
Flexion Leg Sit up (straight arm)
Waist
Rectus Abdominis
Body weight
Frog Crunch
Waist
Rectus Abdominis
Body weight
Front Plank with Twist
Waist
Obliques, Rectus Abdominis
Body weight
Gorilla Chin
Waist
Rectus Abdominis
Body weight
Groin Crunch
Waist
Rectus Abdominis
Body weight
Hanging Pike
Waist
Rectus Abdominis
Body weight
Hanging Straight Leg Hip Raise
Waist
Rectus Abdominis
Body weight
Hanging Straight Twisting Leg Hip Raise
Waist
Obliques, Rectus Abdominis
Body weight
Hip Raise (bent knee)
Waist
Iliopsoas, Rectus Abdominis
Body weight
Hyperextension
Waist
Erector Spinae
Body weight
Hyperextension (on bench)
Waist
Erector Spinae
Body weight
Inchworm
Waist
Deltoid Anterior, Obliques, Rectus Abdominis, Triceps Brachii
Body weight
Incline Leg Hip Raise (leg straight)
Waist
Iliopsoas, Rectus Abdominis
Body weight
Incline Twisting Sit-up
Waist
Iliopsoas, Obliques
Body weight
Jackknife Sit-Up
Waist
Iliopsoas, Rectus Abdominis
Body weight
Janda Sit-up
Waist
Rectus Abdominis
Body weight
Knee Touch Crunch
Waist
Rectus Abdominis
Body weight
Leg Pull In Flat Bench
Waist
Rectus Abdominis
Body weight
Lying Elbow to Knee
Waist
Obliques
Body weight
Lying Leg Raise Flat Bench
Waist
Iliopsoas, Rectus Abdominis
Body weight
Lying leg-hip raise
Waist
Iliopsoas, Rectus Abdominis
Body weight
Negative Crunch
Waist
Rectus Abdominis
Body weight
Oblique Crunches Floor
Waist
Obliques
Body weight
Pelvic Tilt
Waist
Gluteus Maximus, Rectus Abdominis
Body weight
Potty Squat
Waist
Rectus Abdominis
Body weight
Quarter Sit-up
Waist
Rectus Abdominis
Body weight
Rear Decline Bridge
Waist
Gluteus Maximus
Body weight
Reverse Crunch
Waist
Rectus Abdominis
Body weight
Russian Twist
Waist
Obliques
Body weight
Seated Leg Raise
Waist
Rectus Abdominis
Body weight
Seated Side Crunch (Wall)
Waist
Obliques, Quadriceps
Body weight
Sit-up with Arms on Chest
Waist
Iliopsoas, Rectus Abdominis
Body weight
Suspended Abdominal Fallout
Waist
Rectus Abdominis
Body weight
Suspended Reverse Crunch
Waist
Rectus Abdominis
Body weight
Tuck Crunch
Waist
Rectus Abdominis
Body weight
Wind Sprints
Waist
Iliopsoas, Rectus Abdominis
Body weight
Ab Roller Crunch
Waist
Body weight
Abdominal 4 points
Waist
Body weight
Back 35
Archer Pull up
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Bench Pull-ups
Back
Latissimus Dorsi
Body weight
Bodyweight Squatting Row
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Bodyweight Squatting Row (with towel)
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Bodyweight Standing Close-grip One Arm Row
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Bodyweight Standing Close-grip Row
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Bodyweight Standing One Arm Row
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Bodyweight Standing One Arm Row (with towel)
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Bodyweight Standing Row
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Bodyweight Standing Row (with towel)
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Chin-Up
Back
Latissimus Dorsi
Body weight
Chin-ups (narrow parallel grip)
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Close Grip Chin-Up
Back
Latissimus Dorsi
Body weight
Gironda Sternum Chin
Back
Latissimus Dorsi
Body weight
Inverted Row
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Inverted Row Bent Knees
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Inverted Row on Bench
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Inverted Row with Straps
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Kipping Muscle Up
Back
Latissimus Dorsi, Rectus Abdominis
Body weight
Mixed Grip Chin-up
Back
Latissimus Dorsi
Body weight
Muscle Up
Back
Latissimus Dorsi
Body weight
One Arm Chin-Up
Back
Latissimus Dorsi
Body weight
Pull up (neutral grip)
Back
Latissimus Dorsi
Body weight
Pull-up
Back
Latissimus Dorsi
Body weight
Rear Pull-up
Back
Latissimus Dorsi
Body weight
Reverse grip Pull-up
Back
Latissimus Dorsi
Body weight
Rocky Pull-Up Pulldown
Back
Latissimus Dorsi
Body weight
Scapular Pull-Up
Back
Trapezius Lower Fibers, Trapezius Middle Fibers
Body weight
Side-To-Side Chin
Back
Latissimus Dorsi
Body weight
Suspended Row
Back
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers, Trapezius Upper Fibers
Body weight
Upward Facing Dog
Back
Erector Spinae
Body weight
Wide Grip Pull-Up
Back
Latissimus Dorsi
Body weight
Wide Grip Rear Pull-Up
Back
Latissimus Dorsi
Body weight
45 degree hyperextension (arms in front of chest)
Back
Erector Spinae, Gluteus Maximus
Body weight
Adduction Of Arm In Back Stretch
Back
Body weight
Chest 29
Archer Push up
Chest
Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Body weight
Chest Dip
Chest
Pectoralis Major Sternal Head
Body weight
Chest Dip (on dip-pull-up cage)
Chest
Pectoralis Major Sternal Head
Body weight
Chest Dip on Straight Bar
Chest
Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Body weight
Clock Push-Up
Chest
Pectoralis Major Sternal Head
Body weight
Decline Push-Up
Chest
Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Body weight
Drop Push Up
Chest
Pectoralis Major Sternal Head
Body weight
Incline Push Up Depth Jump
Chest
Pectoralis Major Sternal Head
Body weight
Incline Push-up
Chest
Pectoralis Major Sternal Head
Body weight
Incline Push-Up (on box)
Chest
Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Body weight
Incline Reverse Grip Push-Up
Chest
Pectoralis Major Sternal Head
Body weight
Isometric Chest Squeeze
Chest
Pectoralis Major Sternal Head
Body weight
Isometric Wipers
Chest
Pectoralis Major Sternal Head
Body weight
Korean dips
Chest
Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Body weight
Pike-to-Cobra Push-up
Chest, Hips
Erector Spinae, Gluteus Maximus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Triceps Brachii
Body weight
Plyo Push Up
Chest
Pectoralis Major Sternal Head
Body weight
Push-up
Chest
Pectoralis Major Sternal Head
Body weight
Push-up (wall)
Chest
Pectoralis Major Sternal Head
Body weight
Push-Up Plus
Chest
Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Serratus Anterior
Body weight
Push-Up to Side Plank
Chest
Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Body weight
Raise Single Arm Push-up
Chest
Pectoralis Major Sternal Head
Body weight
Scapula Push-up
Chest
Serratus Anterior
Body weight
Shoulder Tap
Chest, Waist
Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis
Body weight
Single Arm Push-up
Chest
Pectoralis Major Sternal Head, Triceps Brachii
Body weight
Superman Push-up
Chest
Pectoralis Major Sternal Head, Rectus Abdominis
Body weight
Suspended Push-Up
Chest
Pectoralis Major Sternal Head
Body weight
Wide Hand Push up
Chest
Pectoralis Major Sternal Head
Body weight
Wide-Grip Chest Dip on High Parallel Bars
Chest
Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Body weight
Above Head Chest Stretch
Chest
Body weight
Hips 28
45 degree hyperextension (arms in front of chest) (Side-POV)
Hips
Gluteus Maximus
Body weight
45 degree twisting hyperextension
Hips
Erector Spinae, Hamstrings, Obliques
Body weight
Alternate Leg Raise
Hips
Iliopsoas
Body weight
Bench Hip Extension
Hips
Gluteus Maximus
Body weight
Bodyweight Drop Jump Squat
Hips, Thighs
Gluteus Maximus, Quadriceps
Body weight
Bulgarian Split Squat
Hips, Thighs
Gluteus Maximus, Quadriceps
Body weight
Curtsey Squat
Hips, Thighs
Gluteus Medius, Gluteus Minimus, Quadriceps
Body weight
Decline Sit-up
Hips
Iliopsoas
Body weight
Flutter Kicks
Hips
Gluteus Maximus
Body weight
Glute Bridge March
Hips, Waist
Gluteus Maximus, Rectus Abdominis
Body weight
Hanging Leg Raise
Hips
Iliopsoas
Body weight
Hanging Straight Leg Raise
Hips
Iliopsoas
Body weight
Hug keens to chest
Hips
Gluteus Maximus
Body weight
Iron Cross Stretch
Hips
Gluteus Medius
Body weight
Monster Walk
Hips
Gluteus Medius, Tensor Fasciae Latae
Body weight
One Leg Squat
Hips
Gluteus Maximus, Quadriceps
Body weight
Outside Leg Kick Push-Up
Hips
Gluteus Maximus, Pectoralis Major Sternal Head
Body weight
Pelvic Tilt Into Bridge
Hips
Gluteus Maximus
Body weight
Potty Squat with Support
Hips
Gluteus Maximus, Quadriceps
Body weight
Push-Up Inside Leg Kick
Hips
Gluteus Medius, Pectoralis Major Sternal Head, Tensor Fasciae Latae
Body weight
Reverse Hyper on Flat Bench
Hips
Gluteus Maximus
Body weight
Reverse Plank with Leg Lift
Hips, Thighs
Iliopsoas, Quadriceps
Body weight
Single Leg Bridge with Outstretched Leg
Hips
Gluteus Maximus
Body weight
Spider Crawl Push up
Hips
Gluteus Medius, Rectus Abdominis
Body weight
Split Squats
Hips, Thighs
Gluteus Maximus, Quadriceps
Body weight
Twist Hip Lift
Hips
Gluteus Maximus, Obliques
Body weight
Vertical Leg Raise (on parallel bars)
Hips
Iliopsoas
Body weight
45 degree one leg hyperextension (arms in front of chest)
Hips
Erector Spinae, Hamstrings
Body weight
Thighs 17
Assisted Pistol Squat with Bed Sheet
Thighs
Gluteus Maximus, Quadriceps
Body weight
Butterfly Yoga Pose
Thighs
Brachialis, Sartorius
Body weight
Glute-Ham Raise
Thighs
Hamstrings
Body weight
Inverse Leg Curl (bench support)
Thighs
Hamstrings
Body weight
Inverse Leg Curl (on pull-up cable machine)
Thighs
Hamstrings
Body weight
Jump Squat
Thighs
Gluteus Maximus, Quadriceps
Body weight
Kick out Sit
Thighs
Hamstrings, Quadriceps
Body weight
Lunge with Jump
Thighs
Gluteus Maximus, Quadriceps
Body weight
March Sit (wall)
Thighs
Gluteus Maximus, Quadriceps
Body weight
Self assisted Inverse Leg Curl
Thighs
Hamstrings
Body weight
Self assisted Inverse Leg Curl (on floor)
Thighs
Hamstrings
Body weight
Single Leg Platform Slide
Thighs
Hamstrings
Body weight
Single Leg Squat (pistol) male
Thighs
Gluteus Maximus, Quadriceps
Body weight
Standing Single Leg Curl
Thighs
Hamstrings
Body weight
Suspended Split Squat
Thighs
Gluteus Maximus, Quadriceps
Body weight
Walking Lunge
Thighs
Gluteus Maximus, Quadriceps
Body weight
Abduction Of One Leg Flexion Stretch
Thighs
Body weight
Upper Arms 17
Bench Dip (knees bent)
Upper Arms
Triceps Brachii
Body weight
Bench dip on floor
Upper Arms
Triceps Brachii
Body weight
Brachialis Narrow Pull-ups
Upper Arms
Brachioradialis
Body weight
Close-grip Push-up
Upper Arms
Triceps Brachii
Body weight
Close-grip Push-up (on knees)
Upper Arms
Triceps Brachii
Body weight
Diamond Push-up
Upper Arms
Triceps Brachii
Body weight
Elbow dips
Upper Arms
Triceps Brachii
Body weight
Handstand
Upper Arms
Triceps Brachii
Body weight
One Arm Dip
Upper Arms
Triceps Brachii
Body weight
Push-up on Forearms
Upper Arms
Triceps Brachii
Body weight
Reverse Dip
Upper Arms
Triceps Brachii
Body weight
Ring Dips
Upper Arms
Triceps Brachii
Body weight
Triceps Dip
Upper Arms
Triceps Brachii
Body weight
Triceps Dip (bench leg)
Upper Arms
Triceps Brachii
Body weight
Triceps Dip (between benches)
Upper Arms
Triceps Brachii
Body weight
Triceps Dips Floor
Upper Arms
Triceps Brachii
Body weight
Triceps Press
Upper Arms
Triceps Brachii
Body weight
Calves 7
Bodyweight Standing Calf Raise
Calves
Gastrocnemius
Body weight
Box Jump Down with One Leg Stabilization
Calves
Gastrocnemius
Body weight
Circles Knee Stretch
Calves
Gastrocnemius, Soleus, Tibialis Anterior
Body weight
Donkey Calf Raise
Calves
Gastrocnemius
Body weight
One Leg Donkey Calf Raise
Calves
Gastrocnemius
Body weight
One Leg Floor Calf Raise
Calves
Gastrocnemius
Body weight
Standing Calf Raise (On a staircase)
Calves
Gastrocnemius
Body weight
