Bodyweight Alternating Step-ups
A unilateral lower-body exercise where you step onto an elevated surface one leg at a time, building leg strength, balance, coordination, and functional power without external weight.
Discover exercises for every goal — strength, endurance, flexibility, or fat loss.
How it works: Use the filters to find the right exercise for your equipment, skill level, and target muscle group. These exercises feature in our challenges, workouts, and workout plans - but we’ve also made them available for you to browse and learn from. They’re great for discovering individual exercises that target specific muscles or for finding effective alternatives.
Bodyweight Bench Hip Thrusts
A glute-strengthening exercise performed with the upper back on a bench, driving the hips upward using bodyweight resistance to build glute power, hip stability, and posterior-chain strength.
Bodyweight Bulgarian Split Squats
A unilateral lower-body exercise with the rear foot elevated, emphasizing quad and glute strength, balance, mobility, and stability through a deep single-leg squat pattern.
Bodyweight Hip Thrusts
A glute-focused exercise performed on the floor using bodyweight resistance to drive the hips upward, improving glute strength, hip extension power, and overall posterior-chain activation.
Bodyweight Single Leg Hip Thrusts
A unilateral glute-strengthening exercise that elevates one leg to increase demand on the working side, enhancing glute activation, hip stability, and single-leg strength.
Bodyweight Step-ups
A functional lower-body exercise involving stepping onto an elevated surface using only bodyweight, building leg strength, balance, coordination, and everyday movement power.
Deadbug Hold
A core-stability exercise performed by holding opposite arm and leg extended while stabilizing the spine, emphasizing deep core engagement, coordination, and controlled anti-extension strength.
Flutter Kicks
A core and hip-flexor endurance exercise performed lying on your back while rapidly alternating small leg lifts, targeting the lower abs, improving trunk stability, and building muscular control.
Frog Pumps
A glute-focused exercise performed with the soles of the feet together and knees open, emphasizing strong glute max activation, hip engagement, and fast-twitch posterior-chain work.
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
Heel Taps
A core and oblique-focused exercise performed by reaching side-to-side to tap your heels while maintaining a crunch position, enhancing trunk stability, coordination, and abdominal endurance.
High Plank Reach
A core-stability and shoulder-control exercise performed in a high plank while lifting one arm forward, challenging balance, anti-rotation strength, and full-body coordination.
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