Exercise Library: A Comprehensive Guide to Unlocking Your Full Potential with Bodyweight Workouts

Neck

• Sternocleidomastoid

  • Bodyweight

    • Front Neck Bridge

    • Wall Front Neck Bridge

    • Wall Side Neck Bridge

  • Suspended

    • Neck Flexion

• Splenius

  • Bodyweight

    • Rear Neck Bridge

    • Wall Rear Neck Bridge

  • Isometric

    • Lying Neck Retraction Isometric

  • Suspended

    • Neck Extension

Shoulders

• Deltoid

  • Anterior

    • Bodyweight

      • Pike Press

      • Handstand Shoulder Press (between benches)

    • Suspended

      • Front Raise

      • Pike Press

  • Lateral

    • Suspended

      • Y Lateral Raise

  • Posterior

    • Bodyweight

      • Rear Delt Inverted Row (high bar)

      • Rear Delt Intverted Row (on hips)

      • Rear Delt Inverted Row

    • Suspended

      • Rear Delt Row

      • Reverse Fly

      • Rear Delt Inverted Row

Upper Arms

• Triceps Brachii

  • Bodyweight

    • Bench Dip

    • Close Grip Push-up

    • Triceps Dip

    • Suspended Triceps Extension

  • Suspended

    • Triceps Dip

    • Triceps Extension

• Biceps Brachii

  • Bodyweight

    • Underhand Inverted Row

    • Chin-up

  • Suspended

    • Biceps Curl

• Brachialis

  • Suspended

    • Suspension Arm Curl

Back

• General

  • Bodyweight

    • Inverted Row

      • Feet elevated

      • High bar

      • On hips

    • Underhand Inverted Row

      • High bar

  • Suspended

    • Inverted Row

      • Bent-knee

      • One Arm

    • Power Pull

    • Row

      • One Arm

• Latissimus Dorsi & Teres Major

  • Bodyweight

    • Chin-up

      • Neutral grip

    • Pull-up

      • Neutral grip

      • Open-centred bar

    • Parallel Close Grip Pull-up

    • Rear Pull-up

  • Self-Assisted

    • Chin-up

    • Pull-up

    • Rear Pull-up

  • Rollout Exercises

    • Stability Ball Rollout

    • Wheel Rollout

  • Suspended

    • Pull-up

    • Rollout

    • Self-Assisted Pull-up

• Trapezius

  • Upper

    • Bodyweight

      • Inverted Shrug (parallel bars)

    • Suspended

      • Suspended Inverted Shrug

• Scapulae

  • Bodyweight

    • Inverted Shrug (parallel bars)

• Rhomboids

• Infraspinatus & Teres Minor

  • Suspended

    • Suspended Shoulder External Rotation

• Subscapularis

Chest

• General

  • Bodyweight

    • Chest Dip

    • Push-up

      • Archer

      • Incline

      • On knees

  • Self-Assisted

    • Self-Assisted Chest Dip

  • Plyometric

    • Clap Push-up

    • Depth Push-up

  • Suspended

    • Chest Dip

      • Suspended

      • Self-Assisted

    • Suspended Chest Press

    • Suspended Fly

• Pectoralis Major

  • Sternal

    • Bodyweight

    • Plyometric

      • Clap Push-up

      • Depth Push-up

    • Band-Assisted

      • Band-Assisted Chest Dip

    • Suspended

      • Suspended Chest Dip

      • Suspended Chest Press

      • Suspended Fly

      • Suspended Self-Assisted Chest Dip

• Serratus Anterior

  • Bodyweight

    • Push-up Plus

  • Plyometric

    • Clap Push-up

    • Depth Push-up

Waist

• Rectus Abdominis

  • Bodyweight

    • Crunch

      • Arms Crossed

      • Arms Down

      • Incline Crunch

        • Arms Down

      • On Ball

        • Arms Crossed

  • Isometric

    • Front Plank

  • Suspended

    • Suspended Jack-knife

    • Suspended Pull Through

• Transverse Abdominis

  • Abdominal Vacuum

• Obliques

  • Bodyweight

    • 45 Degree Side Bend

      • On Ball

    • Side Plank

      • Bent Knee

      • Side Plank

    • Twisting Crunches

      • Incline

        • Arms crossed

      • Side

        • On ball

      • Twisting

        • Arms crossed

        • On ball

    • Twisting Sit-up

      • Incline

        • Arms crossed

      • Twisting

        • Arms crossed

  • Plyometric

    • Medicine Ball Twist

      • Seated

    • Broom Stick Twist

  • Isometric

    • Bent Knee Side Plank

    • Side Plank

  • Suspended

    • Suspended Side Bend

    • Suspended Twisting Jack-knife

• Erector Spinae

  • Bodyweight

    • Bird Dog

    • Hyperextension

      • Arms crossed

      • Hands Behind Neck

    • Superman

      • Contralateral

  • Isometric

    • Rear Bridge

    • Rear Incline Plank

  • Suspended

    • Suspended Pull Through

Hips

• Gluteus Maximus

  • Bodyweight

    • Single Leg Squat

    • Split Squat

      • Single leg

    • Squat

    • Step-up

      • Step down

    • Lunge

    • Rear Lunge

    • Single Leg Stiff Leg Deadlift

  • Self-Assisted

    • Self-Assisted Single Leg Squat (leg wrapped)

    • Self-Assisted Step Down

  • Suspended

    • Suspended Hip Bridge

    • Suspended Single Leg Split Squat

    • Suspended Single Leg Squat

• Abductors

  • Bodyweight

    • Side Bridge Hip Abduction

  • Suspended

    • Suspended Hip Abduction

• Flexors

  • Bodyweight

    • Discs

      • Pike

    • Leg Raises

      • Hanging

        • Hanging Leg Raise

        • Straight Leg

        • With ab straps

      • Incline

        • Arms on pads

        • Incline Leg Raise

      • Incline Straight Leg

        • Arms on Pads

        • Incline Straight Leg Raise

      • Lying

        • Alternating

        • Lying Leg Raise

        • On floor

      • Lying Straight Leg

        • Alternating

        • Lying Straight Leg Raise

      • Vertical

        • On parallel bars

        • Straight Leg

      • Seated Leg Raise

    • Wheel

      • Jack-knife

      • Pike

      • Rollout

  • Suspended

    • Suspended Mountain Climber

    • Suspended Pike

Thighs

• Quadriceps

  • Bodyweight

    • Single Leg Squat

      • Box

    • Split Squat

      • Single Leg

    • Squat

    • Step-up

      • Step Down

    • Lunge

    • Rear Lunge

  • Self-Assisted

    • Self-Assisted Single Leg Squat 

    • Self-Assisted Single Leg Squat (leg wrapped)

    • Self-Assisted Step Down

  • Suspended

    • Suspended Leg Split Squat

    • Suspended Single Leg Squat

• Hamstrings

  • Bodyweight

    • Glute-Ham Raise

      • Hands behind hips

    • Hanging Hamstring Bridge

      • Single leg

    • Straight Hip Leg Curl

    • Single Leg 45 degree Hyperextension

  • Self-Assisted

    • Self-Assisted Inverse Leg Curl

  • Suspended

    • Suspended Hanging Leg Curl

    • Suspended Hanging Straight Hip Leg Curl

    • Suspended Leg Curl

  • Band-Assisted

    • Band-Assisted Inverse Leg Curl

• Adductors

  • Suspended

    • Suspended Side Bend

Calves

• General

  • Bodyweight

    • Single Leg Calf Raise

    • Single Leg Forward Angled Calf Raise

    • Standing Calf Raise

  • Self-Assisted

    • Self-Assisted Single Leg Calf Raise

• Gastrocnemius

  • Bodyweight

    • Single Leg Calf Raise

    • Single Leg Forward Angled Calf Raise

    • Standing Calf Raise

  • Self-Assisted

    • Self-Assisted Single Leg Calf Raise

• Tibialis Anterior

  • Bodyweight

    • Reverse Calf Raise

    • Single Leg Reverse Calf Raise

Reference

Exrx.net. 2022. ExRx.net : Home. [online] Available at: <https://exrx.net/> [Accessed 21 March 2022].