Body Weight exercises

Body Weight: 700+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What bodyweight training is for

Bodyweight exercises need no equipment, so you can train anywhere, any time. They build strength, control and mobility together, and they can be made much harder than most people expect: by changing leverage, slowing the tempo, using one limb or adding jumps.

Technique and safety

Progress by moving to a harder version once you can do around 12–20 clean reps: from incline to floor to decline push-ups, or from squats to split squats to pistols. Quality comes first; a slow, full-range rep is worth more than a fast, short one.

Five to start with

  1. 1
    BeginnerPush-Up

    The essential upper-body press, scalable for every level.

  2. 2
    IntermediateAssisted Pistol Squat

    A step towards the single-leg squat, using a support for balance.

  3. 3
    BeginnerGlute Bridge

    Simple, effective work for the glutes and hamstrings.

  4. 4
    BeginnerPlank

    The basic core hold.

  5. 5
    IntermediateBear Crawl

    Crawling on hands and feet trains the shoulders, core and coordination.

All 700+ bodyweight exercises