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Bodyweight Exercises / Bodyweight Workouts

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* What are bodyweight exercises? Stretching exercises are not included in this list!

Dragon Flag

muscles:Rectus AbdominisMuscle
auxiliary muscles:GlutesMuscle, Lower BackMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Barbell, Bench, Fitness Mat, Workout Partner
fitness level:Challenging
exercise type:Strength
exercise benefits and how to do Dragon Flag

Chin-up

muscles:Teres MusclesMuscle, Latissimus DorsiMuscle, TrapeziusMuscle
auxiliary muscles:DeltoidsMuscle, BicepsMuscle, Hand FlexorsMuscle, Lower BackMuscle
Starting PositionExecution required:Pull-up Bar
optional:Seat, Backpack
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Chin-up

L-Seat

muscles:Rectus AbdominisMuscle
auxiliary muscles:TricepsMuscle, DeltoidsMuscle, ObliquesMuscle, QuadricepsMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat, Seat
fitness level:Challenging
exercise type:Strength - isometric
exercise benefits and how to do L-Seat

Pull-up

muscles:Hand ExtensorsMuscle, Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle
auxiliary muscles:DeltoidsMuscle, BicepsMuscle, Hand FlexorsMuscle, Lower BackMuscle
Starting PositionExecution required:Pull-up Bar
optional:Backpack, Seat
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Pull-up

Overhead Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:AdductorsMuscle, CalvesMuscle, TricepsMuscle, Serratus AnteriorMuscle, Latissimus DorsiMuscle, TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:EZ Bar / Barbell / Dumbbells (2) / Broomstick
optional:Squat Rack / Squat Stand
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Overhead Squat