Bodyweight Exercise Animations

A floor-based ab stretch that rises from forearm support into a cobra-style press-up to open the front of the core.

A seated wide-straddle stretch that hinges the torso forward between straight legs to lengthen the inner thighs.

A wide-hand push-up that shifts most of the load onto one bending arm while the far arm stays long and nearly straight.

A standing shoulder warm-up that traces full arm circles forward, then reverses the same path backward.

A staggered-stance 45-degree back extension that loads one hip harder while the spinal erectors hold a neutral line.

A hip thrust with one foot staggered forward as a kickstand so the rear working leg carries most of the load.

A supported hip hinge on a 45-degree bench that trains the spinal erectors, glutes and hamstrings with no added load.

Supine alternating-arm swimming where body roll lets the large back muscles pull while a flutter kick holds position.

A quadruped crawl with the knees hovering just off the floor, travelling by stepping opposite hand and opposite foot together.

A bodyweight triceps dip off a bench or chair that builds arm pushing strength — the go-to home and hotel-room arm exercise.

A standing heel raise done with a constant knee bend on a low platform, biasing plantarflexion toward the soleus.

A floor core drill that starts in tabletop and cycles opposite elbow to opposite knee while one leg extends.

A quadruped core drill that extends one arm and the opposite leg while the trunk resists rotation and extension.

A side-to-side lunge that loads one leg at a time — builds glute and quad strength while opening up the inner thighs and hips.

A backward-stepping lunge that builds the glutes and quads — the knee-friendly cousin of the forward lunge.

A bodyweight squat to a bench or box — the cleanest way to teach squat depth and hip-back mechanics to beginners.

An unloaded hip hinge that teaches the deadlift pattern — the safest way to learn how to bend, brace, and stand back up.

A reverse lunge stepped off a low platform so the rear knee drops below the front foot, done with empty hands.

A bent-over calf raise that targets the gastrocnemius through a deep stretch — the old-school calf builder, no machine needed.

A push-up with hands raised on a bench or box that scales the difficulty down — the cleanest beginner push-up regression.

A standing side-leg lift that moves one straight leg away from the body while the supporting leg and upright torso stay steady.

A push-up done from the knees that drops the load — the first regression that lets beginners actually train the push pattern.

A single-leg lunge stepping backward — builds the glutes and quads while staying easy on the front knee.

A seated rotational core exercise that twists side to side — the most recognizable oblique builder in any ab program.