Bodyweight Exercise Animations

A bodyweight step-forward lunge that trains the glutes and quads one leg at a time — the entry point to single-leg work.

Prone alternating-arm swimming with a flutter kick and rotational breathing, driven by the back and chest through each pull.

A bridge variation with the soles of the feet together and knees flared, biasing hip extension toward the glutes.

A wide-kneeling hip stretch that rocks the pelvis back between the knees while the hands stay planted.

Isometric forearm hold that keeps a straight line from head to heels while the trunk resists extension.

A supine hip extension driven by the glutes, lifting the hips to a straight line from knees to shoulders.

A standing hip-hinge bow that trains the hamstrings, glutes, and lower back — a clean teaching piece for the hinge pattern.

Half-kneeling hip-flexor stretch that rocks the hips forward and back while the rear glute stays tight.

A high plank held on straight arms — a foundational isometric for the abs, shoulders, and full-body bracing.

A bar-hung knee raise that trains the abs and hip flexors — the entry point to hanging core work.

Gait drill that walks first on the balls of the feet, then back on the heels with the toes lifted.

Pole-assisted trail walking, where pace and terrain set the cardiovascular demand and uneven ground works the stabilizers.

Standing mobility drill that draws large circles with the pelvis while the feet stay planted.

A standing pattern drill that sends the hips back with a long spine, shown here with hands on the hips and no load.

A push-up performed with hands raised on a bench or box — the easier on-ramp to a full bodyweight push-up.

An incline push-up with the hands set just inside shoulder width on a bench, loading chest and triceps.

A plyometric push-up with feet on a box and hands jumping between two low platforms, loading the chest on each drop.

An incline push-up with the fingers pointed back toward the feet, loading the chest through a reverse hand contact.

An incline push-up with the hands set outside shoulder width on a bench, biasing the press toward the chest.

A bodyweight horizontal row pulled from under a fixed bar — the foundational pull for any back or pull-day program.

Continuous two-foot rope jumping, landing through the ball of the foot with the wrists turning the rope.

An explosive bodyweight squat-and-jump that builds lower-body power — the staple plyometric for HIIT and conditioning.

Two-count bodyweight jump that opens the legs and sweeps the arms overhead, then closes back to a standing start.

A side-view front-to-back leg swing, one hand on a wall, taking the working hip through flexion and extension.