Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (2024)

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List of Bodyweight Exercises by Muscle Group CHEST SHOULDER TRICEPS BICEPS BACK ABS and OBLIQUE HAMSTRINGS QUADRICEPS GLUTES CALVES INTEGRATED FULL BODY Download The Bodyweight Exercises List PDF

by Murshid Akram Tags Bodyweight Workout, Workout List

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (1)

It’s good to have a list of all bodyweight exercises in one place, whether you want to create a workout plan for yourself or your clients.

For your convenience, I’ve compiled as many as 105 bodyweight exercises and organized them by the muscle groups they target. This way, you can easily find the exercises you’re looking for and include them in your workout arsenal.

It took me several hours to make this list, but I’ve included all the best exercises you can do using your body weight, from beginner to elite level.

I’ve also put all the exercises in a PDF file so you can download them, keep them handy, and use them offline.

List of Bodyweight Exercises by Muscle Group

Below, you can see all the exercises, from the chest, shoulder, and arms to the back, core, and leg.

  • Chest (1-9)
  • Shoulder (10-20)
  • Triceps (21-26)
  • Biceps (27-32)
  • Back (33-40)
  • Abs and Oblique (41-60)
  • Hamstrings (61-66)
  • Quadriceps (67-79)
  • Glutes (80-86)
  • Calves (87-90)
  • Integrated Full Body (91-105)

Below each exercise, I’ve included the other muscles they target, the experience level needed for doing that particular exercise, and whether you need any equipment or not. This information will further help you pick the right exercises according to your fitness level and goal.

CHEST

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (2)
  1. Regular Push up
    • Other Engaged Muscles: Triceps and Anterior Delt
    • Equipment Needed: None
    • Experience Level: Beginner to Intermediate
  2. Negative Push-Up
    • Other Engaged Muscles: Shoulder
    • Equipment Needed: None
    • Experience Level: Intermediate
  3. Wide Push up
    • Other Engaged Muscles: Shoulder and Abs
    • Equipment Needed: None
    • Experience Level: Intermediate
  4. Incline Press-up
    • Other Engaged Muscles: Shoulder
    • Equipment Needed: Bench/Chair/Elevated Object
    • Experience Level: Beginner
  5. Decline Press-up
    • Other Engaged Muscles: Delts and Abs
    • Equipment Needed: Bench/Chair/Elevated Object
    • Experience Level: Intermediate
  6. Bar Dips
    • Other Engaged Muscles: Triceps, Shoulder, and Abs
    • Equipment Needed: Dip Station
    • Experience Level: Intermediate
  7. Close-grip Pushup
    • Other Engaged Muscles: Triceps
    • Equipment Needed: None
    • Experience Level: Intermediate
  8. Archer pushup
    • Other Engaged Muscles: Shoulder and Abs
    • Equipment Needed: None
    • Experience Level: Intermediate
  9. Staggered Push-Up
    • Other Engaged Muscles: Shoulders
    • Equipment Needed: None
    • Experience Level: Intermediate

SHOULDER

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (3)
  1. Pike Pushups
    • Other Engaged Muscles: Abs and Triceps
    • Equipment Needed: None
    • Experience Level: Intermediate
  2. Standing IYT Raises
    • Other Engaged Muscles: Back
    • Equipment Needed: None
    • Experience Level: Beginner
  3. Wall Handstand Push-up
    • Other Engaged Muscles: Abs and Triceps
    • Equipment Needed: Wall Support
    • Experience Level: Advanced
  4. Scapular Push-up
    • Other Engaged Muscles: Upper Back
    • Equipment Needed: None
    • Experience Level: Beginner to Intermediate
  5. Plank Ups
    • Other Engaged Muscles: Abs
    • Equipment Needed: None
    • Experience Level: Intermediate
  6. Handstand Walk
    • Other Engaged Muscles: Abs and Triceps
    • Equipment Needed: None
    • Experience Level: Advanced
  7. Bodyweight Lateral Raises
    • Other Engaged Muscles: Abdominals
    • Equipment Needed: None
    • Experience Level: Intermediate
  8. Lying Rear Delt Fly
    • Other Engaged Muscles: Upper Back
    • Equipment Needed: None
    • Experience Level: Beginner
  9. Rear Delt Retraction on The Wall
    • Other Engaged Muscles: Trapezius
    • Equipment Needed: Waal Support
    • Experience Level: Beginner to Intermediate
  10. Bodyweight Rear Delt Raise
    • Other Engaged Muscles: Back
    • Equipment Needed: None
    • Experience Level: Beginner to Intermediate
  11. Bodyweight Torso Pull
    • Other Engaged Muscles: Upper Back
    • Equipment Needed: None
    • Experience Level: Intermediate

TRICEPS

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (4)
  1. Triangle Push up
    • Other Engaged Muscles: Chest
    • Equipment Needed: None
    • Experience Level: Intermediate
  2. Sphinx Push-ups
    • Other Engaged Muscles: Core
    • Equipment Needed: None
    • Experience Level: Beginner
  3. Bench Dips
    • Other Engaged Muscles: Core
    • Equipment Needed: Bench/Chair
    • Experience Level: Beginner
  4. Triceps Extension
    • Other Engaged Muscles: Shoulder
    • Equipment Needed: Smith Machine/Bench/Chair
    • Experience Level: Beginner
  5. Upright Body Dips
    • Other Engaged Muscles: Upper Chest, Shoulder, and Abs
    • Equipment Needed: Dip Station
    • Experience Level: Intermediate
  6. Floor Dips
    • Other Engaged Muscles: Abdominals
    • Equipment Needed: None
    • Experience Level: Intermediate

BICEPS

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (5)
  1. Bodyweight Curl
    • Other Engaged Muscles: Upper Back
    • Equipment Needed: Table, Dip Stand, Straight Rod or Bamboo
    • Experience Level: Beginner
  2. Chin-up
    • Other Engaged Muscles: Back
    • Equipment Needed: Bar to Hang on
    • Experience Level: Beginner
  3. Neutral Grip Chin-up
    • Other Engaged Muscles: Forearms and Back
    • Equipment Needed: An Object to Hang on, Like a Pull-up Bar
    • Experience Level: Intermediate
  4. Bicep Leg Curl
    • Other Engaged Muscles: None
    • Equipment Needed: None
    • Experience Level: Beginner
  5. Neutral Grip Inverted Row
    • Other Engaged Muscles: Upper Back
    • Equipment Needed: Table, Dip Stand, or Bar
    • Experience Level: Intermediate
  6. Negative Chin-up
    • Other Engaged Muscles: Back and Abs
    • Equipment Needed: Pull-up Bar
    • Experience Level: Intermediate

BACK

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (6)
  1. Pull-up
    • Other Engaged Muscles: Biceps and Abs
    • Equipment Needed: Pull-up Bar
    • Experience Level: Beginner to Intermediate
  2. Superman Pull
    • Other Engaged Muscles: Shoulder
    • Equipment Needed: Mat
    • Experience Level: Beginner
  3. Inverted Row (Australian Pull-up)
    • Other Engaged Muscles: Biceps and Rear Delt
    • Equipment Needed: Pull-up Bar
    • Experience Level: Beginner
  4. Lying Triple Flies
    • Other Engaged Muscles: Shoulder
    • Equipment Needed: Mat
    • Experience Level: Beginner
  5. Renegade Row
    • Other Engaged Muscles: Abdominals
    • Equipment Needed: None
    • Experience Level: Intermediate
  6. Prone Towel Row
    • Other Engaged Muscles: Rear Delt
    • Equipment Needed: Towel and Mat
    • Experience Level: Beginner
  7. Bird Dog Pose
    • Other Engaged Muscles: Abs, Glutes, and Hamstring
    • Equipment Needed: Mat
    • Experience Level: Intermediate
  8. Superman with External Arm Rotation
    • Other Engaged Muscles: Hamstrings
    • Equipment Needed: Mat
    • Experience Level: Intermediate

ABS and OBLIQUE

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (7)
  1. Crunches
    • Target Muscles: Abdominals
    • Equipment Needed: Mat
    • Experience Level: Beginner
  2. Reverse Crunches
    • Target Muscles: Lower Abs
    • Equipment Needed: Mat
    • Experience Level: Beginner
  3. Plank and Its Variations
    • Target Muscles: Core
    • Equipment Needed: Mat
    • Experience Level: Beginner to Intermediate
  4. Mountain Climber
    • Target Muscles: Abdominals
    • Equipment Needed: None
    • Experience Level: Beginner
  5. Toe Tap Crunches
    • Target Muscles: Abs
    • Equipment Needed: Mat
    • Experience Level: Intermediate
  6. Alternating Heel Taps
    • Target Muscles: Obliques
    • Equipment Needed: Mat
    • Experience Level: Beginner
  7. Russian Twist
    • Target Muscles: Obliques
    • Equipment Needed: Mat
    • Experience Level: Intermediate
  8. Leg Raises
    • Target Muscles: Lower Abs
    • Equipment Needed: Mat
    • Experience Level: Intermediate
  9. Flutter Kicks
    • Target Muscles: Lower Abs
    • Equipment Needed: Mat
    • Experience Level: Beginner
  10. Crossbody Mountain Climber
    • Target Muscles: Midsection
    • Equipment Needed: None
    • Experience Level: Beginner to Intermediate
  11. Deadbug
    • Target Muscles: Abdominals
    • Equipment Needed: None
    • Experience Level: Intermediate
  12. Hollow Body Hold
    • Target Muscles: Midsection
    • Equipment Needed: None
    • Experience Level: Intermediate
  13. V-ups
    • Target Muscles: Entire Abs
    • Equipment Needed: None
    • Experience Level: Intermediate
  14. Knee Tucks
    • Target Muscles: Lower Abs
    • Equipment Needed: None
    • Experience Level: Beginner
  15. Single-Leg Tuck-up
    • Target Muscles: Lower Abs
    • Equipment Needed: None
    • Experience Level: Intermediate
  16. Dragon Flag
    • Target Muscles: Entire Abdominals
    • Equipment Needed: Firm Stationary Object
    • Experience Level: Advanced
  17. Side Plank Hip Taps
    • Target Muscles: Obliques
    • Equipment Needed: Mat
    • Experience Level: Beginner
  18. Bicycle Crunches
    • Target Muscles: Rectus Abdominis and Obliques
    • Equipment Needed: Yoga Mat
    • Experience Level: Intermediate
  19. Lying Windshield Wiper
    • Target Muscles: Obliques and Lower Back
    • Equipment Needed: Exercise Mat
    • Experience Level: Intermediate
  20. Air Plunge
    • Target Muscles: Rectus and Transverse Abdominis
    • Equipment Needed: Yoga Mat
    • Experience Level: Intermediate

HAMSTRINGS

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (8)
  1. Standing Leg Curl
    • Other Engaged Muscles: None
    • Equipment Needed: None
    • Experience Level: Beginner
  2. Single-Leg Sliding Curl
    • Other Engaged Muscles: Glutes and Abs
    • Equipment Needed: Gliding Discs
    • Experience Level: Intermediate
  3. Nordic Hamstring Curl
    • Other Engaged Muscles: Glutes and Abs
    • Equipment Needed: Partner Support
    • Experience Level: Intermediate
  4. Single-Leg Hamstring Bridge
    • Other Engaged Muscles: Glutes
    • Equipment Needed: None
    • Experience Level: Beginner to Intermediate
  5. Single-Leg Romanian Deadlift
    • Other Engaged Muscles: Glutes, Lower Back, and Abs
    • Equipment Needed: None
    • Experience Level: Intermediate
  6. Hamstring March
    • Other Engaged Muscles: Lower Back
    • Equipment Needed: None
    • Experience Level: Beginner

QUADRICEPS

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (9)
  1. Regular Squat
    • Other Engaged Muscles: Glute
    • Equipment Needed: None
    • Experience Level: Beginner
  2. Front Lunges
    • Other Engaged Muscles: Hamstring and Butt
    • Equipment Needed: None
    • Experience Level: Beginner
  3. Bulgarian Split Squat
    • Other Engaged Muscles: Hamstrings, Glute, and Abs
    • Equipment Needed: Bench/Chair/Box
    • Experience Level: Intermediate
  4. Lateral Lunge
    • Other Engaged Muscles: Adductors
    • Equipment Needed: None
    • Experience Level: Beginner
  5. Wall Sit
    • Other Engaged Muscles: Glutes
    • Equipment Needed: Wall Support
    • Experience Level: Beginner
  6. Frog Squat
    • Other Engaged Muscles: Adductors
    • Equipment Needed: None
    • Experience Level: Beginner
  7. Reverse Lunge
    • Other Engaged Muscles: Glute and Hamstrings
    • Equipment Needed: None
    • Experience Level: Intermediate
  8. Sumo Squat
    • Other Engaged Muscles: Adductors
    • Equipment Needed: None
    • Experience Level: Intermediate
  9. Skater Squat
    • Other Engaged Muscles: Core, Ham, and Glute
    • Equipment Needed: None
    • Experience Level: Advanced
  10. Sissy Squat
    • Other Engaged Muscles: Posterior Chain
    • Equipment Needed: Firm Vertical Object
    • Experience Level: Advanced
  11. Step-up
    • Other Engaged Muscles: Glutes and Abdominals
    • Equipment Needed: Box/Bench
    • Experience Level: Intermediate
  12. Pistol Squat
    • Other Engaged Muscles: Glutes, Hamstrings, and Abs
    • Equipment Needed: None
    • Experience Level: Advanced
  13. Curtsy Lunges
    • Other Engaged Muscles: Glutes and Biceps Femoris
    • Equipment Needed: None
    • Experience Level: Intermediate

GLUTES

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (10)
  1. Glutes Bridge
    • Other Engaged Muscles: Lower Back
    • Equipment Needed: Exercise Mat
    • Experience Level: Beginner
  2. Reverse Leg Lift
    • Other Engaged Muscles: Hamstrings
    • Equipment Needed: None
    • Experience Level: Beginner
  3. Leg Kickback
    • Other Engaged Muscles: Biceps Femoris and Lower Spine
    • Equipment Needed: Yoga Mat
    • Experience Level: Beginner to Intermediate
  4. Plié Squat
    • Other Engaged Muscles: Adductors
    • Equipment Needed: None
    • Experience Level: Intermediate
  5. Squat Jack (Pop Squat)
    • Other Engaged Muscles: Inner Thighs
    • Equipment Needed: None
    • Experience Level: Intermediate
  6. Frog Pump
    • Other Engaged Muscles: Hamstring and Abs
    • Equipment Needed: None
    • Experience Level: Beginner
  7. Long Lever Bridge Marching
    • Other Engaged Muscles: Hamstring
    • Equipment Needed: None
    • Experience Level: Intermediate

CALVES

  1. SIngle-leg Calf Raise
    • Other Engaged Muscles: None
    • Equipment Needed: Wall Support
    • Experience Level: Beginner
  2. Double-Leg Heel Raises
    • Other Engaged Muscles: Hamstring
    • Equipment Needed: Wall Support
    • Experience Level: Beginner
  3. Donkey Calf Raises
    • Other Engaged Muscles: Hamstring
    • Equipment Needed: Any Supporting Object, Such as a Bench, Box, or Chair
    • Experience Level: Intermediate
  4. Plie Squat Calf Raises
    • Other Engaged Muscles: Adductors
    • Equipment Needed: None
    • Experience Level: Beginner
  5. Eccentric Calf Raises
    • Other Engaged Muscles: Hamstring
    • Equipment Needed: Wall Support and Stepper
    • Experience Level: Beginner

INTEGRATED FULL BODY

  1. Jumping Jacks
    • Target Muscles: Legs, Abs, and Shoulder
    • Equipment Needed: None
    • Experience Level: Beginner
  2. Burpees
    • Target Muscles: Chest, Legs, and Abs
    • Equipment Needed: None
    • Experience Level: Intermediate
  3. High Knees
    • Target Muscles: Leg and Abs
    • Equipment Needed: None
    • Experience Level: Beginner
  4. Power Maker
    • Target Muscles: Chest, Legs, Abs, and Shoulder
    • Equipment Needed: None
    • Experience Level: Advanced
  5. Plyometric Jumps
    • Target Muscles: Full Body
    • Equipment Needed: None
    • Experience Level: Intermediate to Advanced
  6. Dive Bomber Push-up
    • Target Muscles: Full Body
    • Equipment Needed: None
    • Experience Level: Intermediate
  7. Muscle Up
    • Target Muscles: Full Body
    • Equipment Needed: Pull-up Bar
    • Experience Level: Advanced
  8. Inchworm
    • Target Muscles: Entire Body
    • Equipment Needed: None
    • Experience Level: Beginner to Intermediate
  9. Spider Crawl
    • Target Muscles: Full Body
    • Equipment Needed: None
    • Experience Level: Intermediate
  10. Bear Crawl
    • Target Muscles: Total Body
    • Equipment Needed: None
    • Experience Level: Beginner to Intermediate
  11. Planche
    • Target Muscles: Full Body
    • Equipment Needed: None
    • Experience Level: Intermediate to Advanced
  12. Sit Outs
    • Target Muscles: Shoulder, Arms, and Abdominals
    • Equipment Needed: None
    • Experience Level: Intermediate
  13. Knee Tap Push-ups
    • Target Muscles: Chest, Abs, Shoulder, and Legs
    • Equipment Needed: Mat
    • Experience Level: Intermediate
  14. Front and Back Lever
    • Target Muscles: Full Body
    • Equipment Needed: Bar
    • Experience Level: Advanced
  15. Explosive Push-ups
    • Target Muscles: Upper Body
    • Equipment Needed: None
    • Experience Level: Advanced

Download The Bodyweight Exercises List PDF

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Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (11)

Author

Murshid Akram

I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

Full List of Bodyweight Exercises by Muscle Group with PDF - The Fitness Phantom (2024)
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