Bodyweight Exercise Animations

A split-stance lunge held in a sprinter posture, pulsing in place with opposite-arm drive and no jump switch.

A high-tempo plank-position knee drive that trains the core and spikes the heart rate — the universal HIIT finisher.

A bar skill that links a high pull-up to a straight-bar dip, taking the body from a hang to locked-out support.

Supine neck curl that trains the front of the neck by lifting the head against gravity through a short range.

A prone neck extension done off the end of a bench, lifting the head against gravity to load the neck extensors.

A bodyweight pull-up performed on parallel handles with palms facing each other, easier on the shoulders.

A kneeling bodyweight curl where the hamstrings resist the whole body lowering toward the floor under eccentric control.

A side-lying thoracic rotation that opens the top arm across the body while the stacked knees stay down.

A mat-based side-lying open book, rotating the top arm and head while stacked knees stay on the floor.

A bodyweight dip on parallel bars that builds the chest and triceps — one of the most demanding pure-bodyweight upper-body lifts.

A bodyweight squat held still at the bottom, removing the bounce so the legs restart from a dead stop.

A floor pike press from an inverted V, lowering the head toward the hands to load the shoulders like an overhead press.

A full-depth squat on one leg with the free leg held straight out in front as a counterbalance.

A single-leg squat to depth with the free leg held forward, using a vertical pole only as light balance.

Low, quick in-place hops on stiff ankles, using the calves and Achilles as a spring with almost no knee bend.

A floor scapular series that lifts both arms into a Y, then a T, to train the lower traps and rear delts.

The classic bodyweight vertical pull that builds the lats, biceps, and upper back — the benchmark for upper-body pulling strength.

The most foundational bodyweight push lift — trains the chest, triceps, and front shoulders with a single, scalable pattern.

A floor push-up with the hands set outside the shoulders, biasing the press toward the chest through a deeper stretch at the bottom.

A hands-and-knees mobility drill that rotates the mid-back while one hand stays planted and the other tracks the elbow.

A supine abdominal curl that rolls the hips off the floor and brings the bent knees up and over the chest.

A prone hip extension off the end of a bench, lifting the legs behind the body to drive the glutes and hamstrings.

A high-tension forearm plank that braces the whole body for a short hold instead of a long, relaxed one.

A standing bodyweight hinge with an arm sweep, taking the hamstrings through range as a dynamic warm-up.