Bodyweight Exercises

Every bodyweight exercise in the Alkemos library — push-ups, pull-ups, squats, lunges, planks, burpees, and dozens of variations. Bodyweight training is the most accessible form of resistance training: zero equipment, zero cost, and you can do it anywhere. This index covers every no-equipment movement so you can build a complete home workout.

Training Guide

Bodyweight training is the largest equipment family in the library for a reason: it needs zero equipment, scales from absolute beginner to advanced athlete through leverage and tempo, and trains the body as one coordinated system rather than isolated parts. Push, pull, squat, hinge, brace — every fundamental pattern has a bodyweight version.

Highlights from the 348-exercise family: Pull-Ups as the king of vertical pulling, Push-Up variations from Incline Push-Up (easier) through Decline Push-Up to Plyo Push-Up (power), Bodyweight Squat and Bodyweight Walking Lunge for legs, Plank and Ab Roller for the core, Bodyweight Mid-Row for pulling volume without a bar, and Mountain Climbers for conditioning.

How to progress without adding weight: - Change the leverage: elevate the feet, move to single-arm or single-leg versions - Slow the tempo: 3–4 second lowering phases make familiar moves new again - Add pauses at the hardest point of the range - When a set exceeds ~20 reps comfortably, it is time for the next harder variation

All Exercises

348 exercises

Bodyweight Exercises by Muscle Group

Chest (34)Back (52)Shoulders (23)Legs (143)Biceps (11)Triceps (17)Core (68)

Other Equipment

Barbell Exercises Dumbbell Exercises Cable Exercises Machine Exercises Kettlebell Exercises Resistance Band Exercises No-Equipment Exercises

Frequently Asked Questions

Can you build muscle with bodyweight training only?

Yes, up to a solid intermediate level. Growth requires hard sets close to failure, and bodyweight exercises provide them through leverage: an Incline Push-Up grows a beginner's chest as effectively as any press. The honest ceiling arrives for advanced lower-body strength — legs eventually need external load to keep progressing. Upper body and core can be trained with bodyweight far longer than most people assume.

How do I progress past regular push-ups?

Follow the leverage ladder in the library: Incline Push-Up (hands elevated — easiest) to standard Push-Up, to Decline Push-Up (feet elevated — harder), then Plyo Push-Up for power and close-grip versions for triceps emphasis. Each step changes the load without equipment. Master 15–20 clean reps at one level before stepping up, and keep the body rigid from shoulders to heels throughout.

What is the best bodyweight back exercise?

The Pull-Up — nothing else loads the lats through a full vertical pull so honestly. If you cannot do one yet, Band-Assisted Pull-Ups and negative pull-ups build toward it. For horizontal pulling without equipment, the Bodyweight Mid-Row under a sturdy table or low bar fills the role of a row. Train vertical and horizontal pulling weekly, just as you would in a gym.

How often should I do bodyweight workouts?

The same recovery rules as weighted training apply: each muscle group gets 48 hours between hard sessions. Two to four full-body sessions weekly covers most goals — beginners thrive on three. Because bodyweight work often feels less draining than heavy barbell sessions, the common mistake is training the same push and pull patterns daily; rotate intensities and patterns instead.

Are bodyweight squats enough for legs?

They build a foundation — mobility, coordination, and early strength — but plateau sooner than the upper body because the legs are strong relative to bodyweight. When Bodyweight Squats exceed 25–30 comfortable reps, move to Bodyweight Walking Lunges, then single-leg progressions. For continued strength development beyond that, add load: a Goblet Squat or Barbell Squat extends the same pattern for years.

Is bodyweight training good for fat loss?

It helps twice: full-body circuits burn real calories during the session, and keeping muscle through resistance work protects your metabolism while the diet creates the deficit. The deficit itself still comes from the kitchen — use our calorie calculator to set it. A practical template: 2–3 weekly full-body bodyweight sessions (squat, push, pull, brace), high protein, moderate deficit.

Workout Programs

Ready-made training programs that match this equipment — from beginner to advanced.

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