The 65 Best Bodyweight Training Moves

At the time of writing this, I am on day 11 of a 21-day shelter in place notice to attempt to stop the spread of COVID-19.

Home workouts have become the new normal, and mastering fundamental bodyweight training moves is becoming a quality option for many lifters (myself included) looking to maintain their gains.

While some of us have access to a band or two, or maybe even some iron - bodyweight training is making up the bulk of many people’s training these days. And that is completely ok. I am very confident many of us will be able to maintain our muscle mass just fine if we focus on including the right bodyweight movements into our routines.

Here is a list of 65 of my favorites. Are these the best 65 for you? That is hard to say. But I can guarantee this list has something for everyone and much of it is constructed in a manner that will encourage progression.

Chest (easiest to hardest):

  1. Pushup Hold

  2. Plank Shoulder Taps

  3. Elevated pushups

  4. Pushups

  5. Elevated Plyo Push-Ups

  6. Decline Pushups

  7. Hands-Release Pushup

  8. Plyometric Push-Up

Back (easiest to hardest):

  1. Bird-Dog

  2. Superman

  3. Elbow Lifts

  4. Hanging

  5. Flexed Arm Hang

  6. Banded Pull-Ups

  7. Jumping Pull-Ups

  8. Eccentric Pull-Ups

  9. Inverted Row Using Table

  10. Inverted Row Using Chair

  11. Chin-Ups

  12. Pull-Ups

Arms (easiest to hardest):

  1. Bench Dips (Legs Bent)

  2. Bench Dips (Legs Extended)

  3. Close Grip Pushup

  4. Elbows Extended Pushup

  5. BIcep Curl-Up

  6. Planche (Bicep)

Legs (easiest to hardest):

  1. Wall-Sits

  2. Bodyweight Squats to Bench/Chair

  3. Air Squat

  4. Glute Bridge

  5. Hip Thrust

  6. Step Up

  7. Isometric Lunge Hold

  8. Reverse Lunge

  9. Front/Step Lunge

  10. Split Squat

  11. Bulgarian Split Squat

  12. Squat Jump

  13. Pistol Squat + tutorial

  14. Gliding Hamstring Curl (Using Towel)

  15. Shrimp Squat

Shoulders (easiest to hardest):

  1. YTL’s

  2. Pike Pushups

  3. Handstand Pushup + tutorial

Core:

  1. Plank

  2. Side Plank

  3. Side Plank With Hip Abduction

  4. Crunch

  5. Long Lever Crunch

  6. Hollow Rock

  7. Russian Twist.

  8. Pushup-Plank

Mobility:

  1. 90/90

  2. Kneeling Hip Flexor Stretch

  3. FRC Hip CAR

  4. FRC Ankle CAR

  5. FRC Knee CAR

  6. FRC Scap CAR

  7. FRC GH CAR

  8. Wall Slide

  9. Leg Swings

  10. Couch Stretch

  11. Combat Stretch

  12. Thread the Needle

Enjoy!

daniel matranga