Exercise guide
Every movement, explained.
Detailed instructions, form tips, mistakes to avoid and progressions for every bodyweight exercise. Everything you need to train with confidence.
Wall Push-ups
The first step to mastering push-ups: a standing push movement against a wall.
Incline Push-ups
A push-up on an elevated surface — the ideal stepping stone to floor push-ups.
Standard Push-ups
The foundational bodyweight push exercise. A must-master movement.
Wide Push-ups
Hands placed wider apart to emphasize the chest and outer pecs.
Diamond Push-ups
Hands close together in a diamond shape to intensely target the triceps.
Decline Push-ups
Feet elevated to increase the load on the upper chest and shoulders.
Archer Push-ups
An asymmetrical push-up that approaches the one-arm push-up. An advanced exercise.
Explosive Push-ups
Push-ups with a flight phase to develop upper body power and explosiveness.
Pike Push-ups
An inverted-V push-up that primarily targets the shoulders. A progression toward handstand push-ups.
Chair Dips
A push exercise targeting the triceps using a chair or bench as support.
Inverted Rows
A horizontal pulling exercise using a table or low bar. The opposite of the push-up.
Towel Curls
An ingenious biceps exercise using a towel and your own resistance.
Bodyweight Squats
The king of lower body exercises. A fundamental movement you must master.
Sumo Squats
A wide-stance squat that targets the adductors and inner thighs.
Jump Squats
An explosive squat with a flight phase to develop leg power.
Bulgarian Split Squats
A single-leg squat with the rear foot elevated. Excellent for balance and strength.
Assisted Pistol Squats
An assisted version of the single-leg squat. The holy grail of bodyweight leg strength.
Forward Lunges
A step forward followed by a deep bend. A fundamental exercise for legs and balance.
Reverse Lunges
A lunge variation with a step backward. Easier on the knees and great for the glutes.
Walking Lunges
Continuous lunges moving forward. Builds endurance, coordination and stability.
Jump Lunges
Alternating lunges with an explosive jump between each leg switch. Intense plyometrics.
Wall Sit
An isometric exercise with your back against a wall. Looks simple, devastates the quads.
Standing Calf Raises
A simple and effective exercise to strengthen the calves by rising on your toes.
Step-ups
Step onto a surface using a single leg. Excellent functional exercise for the glutes.
Plank Hold
The foundational core exercise. Strengthens the core in a static position.
Side Plank
A lateral plank to strengthen the obliques and lateral trunk stability.
Mountain Climbers
A dynamic exercise combining core bracing and cardio by driving knees to the chest.
Glute Bridge
A floor exercise to activate and strengthen the glutes. Essential for back health.
Single-Leg Bridge
A unilateral version of the glute bridge for targeted strengthening and balanced development.
Superman
A floor exercise to strengthen the entire posterior chain: back, glutes and shoulders.
Bird-Dog
Alternating opposite arm-leg extension on all fours. Excellent for core stability.
Hollow Body
A supine core hold from gymnastics. A demanding exercise for an iron core.
Cobra
A back extension exercise from yoga. Perfect for mobility and tension relief.
Burpees
The ultimate full-body exercise. Combines squat, plank, push-up and jump in one movement.
Bear Crawl
Crawling on all fours with knees off the ground. Coordination, core and endurance.