Exercise without equipment

Below you’ll find a list of exercises that you can perform without equipment. These are great for fitness training and can often be helpful in incorporating a fatigue set for a specific muscle group at the end of a strength training session.

Exercises you can do without special equipment

You can perform the following exercises with no equipment.

Filter the exercises below by muscle group and difficulty.

Exercise	Main muscle group	Difficulty	Type of training
Abdominal Twist	Abs workout	Medium	Isolation exercise
Alternate Heel Touchers	Abs workout	Easy	Isolation exercise
Arms Extended Sit Ups	Abs workout	Medium	Compound exercise
Around-the-Clock Push-Ups	Triceps training	Medium	Compound exercise
Bent Knee Glute Kickback	Butt training	Easy	Isolation exercise
Bicycle Crunches	Abs workout	Medium	Isolation exercise
Bird Dog	Lower back	Medium	Compound exercise
Bodyweight Frog Hip Thrust	Butt training	Easy	Isolation exercise
Bridge Hip Abduction	Butt training	Easy	Isolation exercise
Brisk Walking	Thigh training	Easy	Compound exercise
Calf Raises	Calves training	Easy	Isolation exercise
Cat and Cow Pose	Mobility and balance	Easy	Compound exercise
Chest Lift with Rotation	Abs workout	Medium	Compound exercise
Cobra Yoga Pose	Mobility and balance	Easy	Compound exercise
Corkscrew Push-Ups	Triceps training	Hard	Compound exercise
Crescent Moon Pose	Thigh training	Medium	Compound exercise
Crunches	Abs workout	Easy	Isolation exercise
Dead Bug	Abs workout	Easy	Compound exercise
Decline Push-Ups	Triceps training	Easy	Isolation exercise
Downward Facing Dog	Shoulder training	Easy	Compound exercise
Floor T Raise	Shoulder training	Medium	Compound exercise
Forearm Stand (Pincha Mayurasana)	Shoulder training	Hard	Compound exercise
Frog Crunch	Abs workout	Medium	Compound exercise
Frog Squats	Thigh training	Medium	Compound exercise
Frog Stand	Shoulder training	Hard	Compound exercise
Front Plank	Abs workout	Easy	Compound exercise
Glute Bridge March	Thigh training	Medium	Compound exercise
Grasshopper Push-Ups	Triceps training	Hard	Compound exercise
Heel Glute Bridge	Thigh training	Easy	Isolation exercise
High Knee Sprints	Thigh training	Medium	Compound exercise
Knees Over Toes in the Squat	Thigh training	Medium	Compound exercise
Lunges	Thigh training	Easy	Isolation exercise
Lying Back Extension	Lower back	Medium	Isolation exercise
Mountain Climber Slide with Towels	Conditioning and full-body	Medium	Compound exercise
Narrow Grip Push-Ups	Triceps training	Medium	Compound exercise
Pilates Corkscrew	Abs workout	Hard	Compound exercise
Push-Ups	Triceps training	Easy	Compound exercise
Reverse Crunches	Abs workout	Medium	Isolation exercise
Reverse Nordic Curl	Thigh training	Hard	Isolation exercise
Reverse Plank	Thigh training	Medium	Compound exercise
Scissor Kicks	Abs workout	Medium	Isolation exercise
Shoulder Stand	Mobility and balance	Hard	Compound exercise
Side Lunge	Thigh training	Easy	Isolation exercise
Side Plank	Abs workout	Medium	Compound exercise
Side Plank with Knee Tuck	Abs workout	Medium	Compound exercise
Sit Ups	Abs workout	Easy	Isolation exercise
Spiderman Plank	Abs workout	Medium	Compound exercise
Split Jack Knife	Abs workout	Hard	Compound exercise
Squats	Thigh training	Medium	Compound exercise
Standing Abdominal Twist	Abs workout	Medium	Isolation exercise
Step Ups	Thigh training	Easy	Compound exercise

Exercises you can do without special equipment

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