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Exercises Without Weights / No Equipment Needed

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* Stretching exercises are not included in this list!

Calf Raise, Lying

muscles:CalvesMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, HamstringsMuscle
Starting PositionExecution required:Exercise Ball / Seat
fitness level:Normal
exercise type:Strength
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Dancing Crab

muscles:DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle, GlutesMuscle
synergists:TricepsMuscle, TrapeziusMuscle, Lower BackMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Nothing
optional:Weight Cuffs
fitness level:Hard
exercise type:Strength, Cardio
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Deck Squat

muscles:Rectus AbdominisMuscle, GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
synergists:AdductorsMuscle, ObliquesMuscle, Lower BackMuscle
Starting PositionExecution required:Nothing
optional:Fitness Mat, Kettlebell, Backpack, Dumbbell
fitness level:Normal
exercise type:Strength, Cardio
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Door Pull-up

muscles:TrapeziusMuscle, Teres MusclesMuscle, Latissimus DorsiMuscle
synergists:Lower BackMuscle, BicepsMuscle, DeltoidsMuscle, Hand FlexorsMuscle
Starting PositionExecution required:Towel
additional:Backpack, Weight Cuffs
fitness level:Hard
exercise type:Strength
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Jump Squat

muscles:QuadricepsMuscle, GlutesMuscle, HamstringsMuscle, CalvesMuscle
synergists:ObliquesMuscle, ShinsMuscle, Lower BackMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Nothing
optional:Dumbbells (2), Kettlebells (2), Backpack, Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
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Lateral Bear Crawl

muscles:AbductorsMuscle, GlutesMuscle, TricepsMuscle, Pectoralis MajorMuscle, DeltoidsMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, QuadricepsMuscle
Starting PositionExecution required:Nothing
optional:Weight Cuffs
fitness level:Hard
exercise type:Strength, Cardio
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Pelvic Tilt

muscles:Lower BackMuscle, GlutesMuscle
synergists:HamstringsMuscle
Starting PositionExecution required:Nothing
optional:Fitness Mat
fitness level:Easy
exercise type:Strength
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Reverse Plank

muscles:Lower BackMuscle, GlutesMuscle
synergists:DeltoidsMuscle, Rectus AbdominisMuscle, HamstringsMuscle, CalvesMuscle
Starting PositionExecution required:Nothing
optional:Fitness Mat
fitness level:Easy
exercise type:Strength - isometric
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Saw Plank

muscles:Rectus AbdominisMuscle
synergists:TrapeziusMuscle, Lower BackMuscle, DeltoidsMuscle, ObliquesMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
Starting PositionExecution required:Nothing
optional:Towel
fitness level:Normal
exercise type:Strength
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Scissor Kick

muscles:Rectus AbdominisMuscle, ObliquesMuscle
synergists:QuadricepsMuscle
Starting PositionExecution required:Nothing
optional:Fitness Mat, Weight Cuffs
fitness level:Easy
exercise type:Strength
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