Bodyweight Exercises

How the bodyweight list is built

Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
Credit a movement to a piece of kit only when that kit supplies the resistance — a bench you lie on is not the load.
Attach the published MET category so the energy figure on every card traces back to the same table.

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·ATTRIBUTION BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

All 121 bodyweight movements

Exercises using bodyweight, easiest first.REVIEWED · JUL 2026
Exercise	Primary muscle	Pattern	Level
Back Extension	Lower back	Hinge	தொடக்கநிலை
Bicycle Crunch	Obliques	Brace	தொடக்கநிலை
Bird Dog	Lower back	Brace	தொடக்கநிலை
Bodyweight Calf Raise	கெண்டைக்கால் தசைகள்	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Bodyweight Lunge	Quadriceps	Lunge	தொடக்கநிலை
Bodyweight Squat	Quadriceps	Squat	தொடக்கநிலை
Clamshell	Glutes	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Crunch	Abs	Brace	தொடக்கநிலை
Dead Bug	Abs	Brace	தொடக்கநிலை
Dead Hang	Forearms	Carry	தொடக்கநிலை
Frog Pump	Glutes	Hinge	தொடக்கநிலை
Glute Bridge	Glutes	Hinge	தொடக்கநிலை
Heel Tap	Obliques	Brace	தொடக்கநிலை
Incline Push-Up	Chest	Push	தொடக்கநிலை
Jumping Jack	கெண்டைக்கால் தசைகள்	Squat	தொடக்கநிலை
Knee Push-Up	Chest	Push	தொடக்கநிலை
Oblique Crunch	Obliques	Brace	தொடக்கநிலை
Plank	Abs	Brace	தொடக்கநிலை
Quadruped Hip Extension	Glutes	Hinge	தொடக்கநிலை
Resistance Band Glute Bridge	Glutes	Hinge	தொடக்கநிலை
Reverse Crunch	Abs	Brace	தொடக்கநிலை
Reverse Lunge	Quadriceps	Lunge	தொடக்கநிலை
Scapular Pull-Up	ட்ரெப்பீசியஸ்	Pull	தொடக்கநிலை
Sit-Up	Abs	Brace	தொடக்கநிலை
Stair Climb	Quadriceps	Squat	தொடக்கநிலை
Step-Up	Quadriceps	Lunge	தொடக்கநிலை
Superman	Lower back	Hinge	தொடக்கநிலை
Tibialis Raise	கெண்டைக்கால் தசைகள்	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Wall Push-Up	Chest	Push	தொடக்கநிலை
Wall Sit	Quadriceps	Squat	தொடக்கநிலை
Banded Dead Bug	Abs	Brace	தொடக்கநிலை
Bear Crawl	Abs	Carry	தொடக்கநிலை
Bench Dip	Triceps	Push	தொடக்கநிலை
Close-Grip Push-Up	Triceps	Push	தொடக்கநிலை
Crab Walk	Triceps	Carry	தொடக்கநிலை
Curtsy Lunge	Glutes	Lunge	தொடக்கநிலை
Decline Push-Up	Chest	Push	தொடக்கநிலை
Donkey Calf Raise	கெண்டைக்கால் தசைகள்	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Flutter Kick	Hip flexors	Brace	தொடக்கநிலை
Forward Lunge	Quadriceps	Lunge	தொடக்கநிலை
High Knees	Hip flexors	Squat	தொடக்கநிலை
Inverted Row	Upper back	Pull	தொடக்கநிலை
Lateral Lunge	Adductors	Lunge	தொடக்கநிலை
Lateral Step-Up	Glutes	Lunge	தொடக்கநிலை
Lying Leg Raise	Hip flexors	Brace	தொடக்கநிலை
Mountain Climber	Abs	Brace	தொடக்கநிலை
Negative Pull-Up	Lats	Pull	தொடக்கநிலை
Plank Up-Down	Abs	Brace	தொடக்கநிலை
Plank with Leg Lift	Abs	Brace	தொடக்கநிலை
Push-Up	Chest	Push	தொடக்கநிலை
Russian Twist	Obliques	Rotation	தொடக்கநிலை
Scissor Kick	Hip flexors	Brace	தொடக்கநிலை
Side Plank	Obliques	Brace	தொடக்கநிலை
Single-Leg Calf Raise	கெண்டைக்கால் தசைகள்	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Single-Leg Glute Bridge	Glutes	Hinge	தொடக்கநிலை
Skater Hop	Glutes	Squat	தொடக்கநிலை
Squat Jump	Quadriceps	Squat	தொடக்கநிலை
Squat Thrust	Quadriceps	Squat	தொடக்கநிலை
Tempo Push-Up	Chest	Push	தொடக்கநிலை
Toe Touch Crunch	Abs	Brace	தொடக்கநிலை
TRX Row	Upper back	Pull	தொடக்கநிலை
Walking Lunge	Quadriceps	Lunge	தொடக்கநிலை
Wide-Grip Push-Up	Chest	Push	தொடக்கநிலை
Band-Assisted Nordic Curl	Hamstrings	Hinge	இடைநிலை
Band-Resisted Push-Up	Chest	Push	இடைநிலை
Body Saw	Abs	Brace	இடைநிலை
Box Jump	Quadriceps	Squat	இடைநிலை
Broad Jump	Quadriceps	Squat	இடைநிலை
Burpee	Quadriceps	Squat	இடைநிலை
Chin-Up	Lats	Pull	இடைநிலை
Cossack Squat	Adductors	Squat	இடைநிலை
Cross-Body Mountain Climber	Obliques	Brace	இடைநிலை
Deficit Push-Up	Chest	Push	இடைநிலை
Diamond Push-Up	Triceps	Push	இடைநிலை
Hanging Knee Raise	Hip flexors	Brace	இடைநிலை
High Step-Up	Glutes	Lunge	இடைநிலை
Hindu Push-Up	Chest	Push	இடைநிலை
Hollow Body Hold	Abs	Brace	இடைநிலை
Jumping Lunge	Quadriceps	Squat	இடைநிலை
Long-Lever Plank	Abs	Brace	இடைநிலை
Neutral-Grip Pull-Up	Lats	Pull	இடைநிலை
Pike Push-Up	Front deltoid	Push	இடைநிலை
Push-Up with Shoulder Tap	Chest	Push	இடைநிலை
RKC Plank	Abs	Brace	இடைநிலை
Side Plank with Hip Dip	Obliques	Brace	இடைநிலை
Single-Leg Hip Thrust	Glutes	Hinge	இடைநிலை
Single-Leg Wall Sit	Quadriceps	Squat	இடைநிலை
Spiderman Push-Up	Chest	Push	இடைநிலை
Stability Ball Leg Curl	Hamstrings	தனித்தசைப் பயிற்சி	இடைநிலை
Staggered-Hand Push-Up	Chest	Push	இடைநிலை
TRX Plank	Abs	Brace	இடைநிலை
TRX Push-Up	Chest	Push	இடைநிலை
Tuck Jump	Quadriceps	Squat	இடைநிலை
V-Up	Abs	Brace	இடைநிலை
Weighted Plank	Abs	Brace	இடைநிலை
Weighted Sit-Up	Abs	Brace	இடைநிலை
Archer Push-Up	Chest	Push	Advanced
Burpee Broad Jump	Quadriceps	Squat	Advanced
Chest Dip	Chest	Push	Advanced
Clap Push-Up	Chest	Push	Advanced
Commando Pull-Up	Lats	Pull	Advanced
Copenhagen Plank	Adductors	Brace	Advanced
Hanging Leg Raise	Hip flexors	Brace	Advanced
Hollow Rock	Abs	Brace	Advanced
Pseudo Planche Push-Up	Chest	Push	Advanced
Pull-Up	Lats	Pull	Advanced
Sissy Squat	Quadriceps	Squat	Advanced
Star Side Plank	Obliques	Brace	Advanced
Triceps Dip	Triceps	Push	Advanced
Wide-Grip Pull-Up	Lats	Pull	Advanced
Archer Pull-Up	Lats	Pull	Advanced
Depth Jump	Quadriceps	Squat	Advanced
Handstand Push-Up	Front deltoid	Push	Advanced
Hanging Windshield Wiper	Obliques	Rotation	Advanced
L-Sit	Abs	Brace	Advanced
L-Sit Pull-Up	Lats	Pull	Advanced
Nordic Hamstring Curl	Hamstrings	Hinge	Advanced
One-Arm Push-Up	Chest	Push	Advanced
Pistol Squat	Quadriceps	Squat	Advanced
Toes to Bar	Abs	Brace	Advanced
Towel Pull-Up	Forearms	Pull	Advanced

Muscles you can cover with bodyweight

Chest 19 Lats 8 Upper back 2 ட்ரெப்பீசியஸ் 1 Front deltoid 2 Triceps 5 Forearms 2 Quadriceps 20 Hamstrings 3 Glutes 11 கெண்டைக்கால் தசைகள் 5 Abs 22 Obliques 9 Lower back 3 Adductors 3 Hip flexors 6

Not covered: side deltoid, rear deltoid, biceps, rotator cuff. That is the honest gap — fill it with another implement or with bodyweight work.

Programmes that run on this alone

Push Pull Legs (PPL)Full gym · 3 days a week (one cycle) or 6 days a week (two cycles). Both work; the six-day version needs the recovery to match.Upper / Lower splitFull gym · 4 days a week — upper, lower, rest, upper, lower, rest, rest.Full-body, 3 days a weekFull gym · 3 non-consecutive days — Monday, Wednesday, Friday or equivalent.Beginner gym plan (first 8 weeks)Full gym — machines and dumbbells · 3 days a week, with at least one rest day between sessions.Bro split (one muscle a day)Full gym · 5 days a week.5x5 barbell strengthBarbell, rack, bench · 3 days a week, alternating A and B sessions.

Other equipment

Barbell 54 Dumbbells 68 Kettlebell 17 Cable machine 36 Machine 42 Smith machine 8 Resistance band 31 Pull-up bar 17 Bench 49 Medicine ball 3 Suspension trainer 5 EZ bar 5 Dip bars 3 Ab wheel 2 Weight plate 11 Box or step 10 Landmine 6

The questions that come up on the floor

What can I train with bodyweight?

121 exercises on this site use bodyweight, covering 16 muscle groups as prime movers and 9 of the 9 movement patterns. 59 of them are compound movements, which is the number that decides whether a piece of equipment can carry a whole programme on its own.

Is bodyweight enough to build muscle?

Yes. With 121 exercises across 16 muscle groups, bodyweight covers enough of the body to run a complete programme. Muscle growth responds to effort, load progression and volume — not to which brand of resistance supplied them.

Can I use bodyweight at home?

Yes — this is home-scale equipment. No equipment at all. Progress comes from leverage, range of motion, tempo and single-limb versions rather than from adding plates.

How do I make bodyweight exercises harder over time?

Not by doing more reps forever. Move to a harder variation, slow the tempo down, add a pause at the hardest point, or switch to a single-limb version — each of these adds load without adding equipment. Every exercise page on this site lists its harder versions.

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ஆதாரங்கள் page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram

Geeta Patel @geetapatelnz Instagram

Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

What this kit can actually load

How the bodyweight list is built

All 121 bodyweight movements

Muscles you can cover with bodyweight

Programmes that run on this alone

Other equipment

The questions that come up on the floor

Follow the build

These sites are a free service I run

Bodyweight exercises

What this kit can actually load

How the bodyweight list is built

All 121 bodyweight movements

Muscles you can cover with bodyweight

Programmes that run on this alone

Other equipment

The questions that come up on the floor

Follow the build

இந்தியாவுக்கான இலவச உடல்நலம் & உடற்பயிற்சி கருவிகள்