Movement Library
Bodyweight exercises, no equipment needed
Most of the library needs nothing at all. The rest uses household items or one inexpensive piece of kit.
63 movements
Arm Circles
Beginner
Extend your arms and draw slow circles, small to large.
Bird Dog
Beginner
On all fours, extend the opposite arm and leg until parallel to the floor.
Butt Kicks
Beginner
Jog in place, kicking your heels up toward your glutes.
Calf Stretch
Beginner
Step one foot back, heel down, and lean into the front leg.
Cat-Cow
Beginner
On all fours, alternate arching your back up and dipping it down.
Child's Pose
Beginner
Sit back on your heels and stretch your arms forward on the floor.
Cobra Stretch
Beginner
Face down, press through your hands to lift your chest.
Dead Bug
Beginner
On your back, extend the opposite arm and leg while your lower back stays pressed down.
Glute Bridge
Beginner
Drive through your heels and squeeze your glutes to lift your hips.
Hamstring Stretch
Beginner
Extend one leg and hinge forward from your hips with a flat back.
Hip Flexor Stretch
Beginner
In a half-kneel, tuck your pelvis and shift gently forward.
Hip Hinge
Beginner
Push your hips straight back with a flat back and soft knees.
Jumping Jack
Beginner
Jump your feet wide as your arms swing overhead, then back together.
Knee Plank
Beginner
Forearms down, knees on the floor, straight line from head to knees.
Neck Stretch
Beginner
Tilt your ear toward one shoulder and hold; switch sides halfway.
Quad Stretch
Beginner
Standing, pull one heel toward your glutes with your knees together.
Superman
Beginner
Lying face down, lift your arms, chest and legs off the floor together.
Thread the Needle
Beginner
From all fours, slide one arm under your chest and rest on that shoulder.
Wall Push-Up
Beginner
Hands on the wall at shoulder height, body in one straight line.
Bicycle Crunch
Easy
Bring the opposite elbow toward each knee as you pedal your legs.
Bodyweight Squat
Easy
Push your hips back and down, knees tracking over your toes.
Crab Walk
Easy
From a reverse tabletop, walk forward on your hands and heels.
Deep Squat Hold
Easy
Sink into the deepest squat you can and let your hips relax toward your heels.
Downward Dog
Easy
Lift your hips high into an upside-down V, pressing through your hands.
Figure-Four Stretch
Easy
On your back, cross one ankle over the opposite knee and pull that thigh toward you.
Good Mornings
Easy
With hands behind your head, hinge at the hips until your chest nears parallel.
High Knees
Easy
Run in place, driving your knees up to hip height.
Inchworm
Easy
Fold forward, walk your hands out to a plank, then walk them back.
Knee Push-Up
Easy
From your knees, keep a straight line from head to hips.
Lateral Lunge
Easy
Step wide to one side and sit into that hip, keeping the other leg straight.
Low Lunge
Easy
Drop your back knee and sink your hips forward and down.
Mountain Climber
Easy
From a high plank, drive your knees toward your chest one at a time.
Plank
Easy
Forearms down, body in one straight line from head to heels.
Prone Y-Raise
Easy
Face down, raise your arms overhead in a Y with thumbs up.
Reverse Lunge
Easy
Step back and lower until both knees form right angles.
Russian Twist
Easy
Lean back slightly with a tall chest and rotate side to side.
Scapular Push-Up
Easy
In a straight-arm plank, pinch your shoulder blades together, then push them apart.
Seated Forward Fold
Easy
Sit tall with your legs long and hinge forward from the hips.
Superman Pull
Easy
Hold the superman lift and pull your elbows down toward your hips.
Swimmer
Easy
Lying face down, flutter opposite arm and leg lifts in a steady rhythm.
Tree Pose
Easy
Press one foot into the opposite inner thigh or calf and find your balance.
Wall Sit
Easy
Slide down the wall until your thighs are parallel to the floor.
Warrior II
Easy
Bend your front knee over the ankle with your arms stretched wide.
World's Greatest Stretch
Easy
From a long lunge, place both hands inside the front foot, then rotate one arm to the sky.
Bear Crawl
Moderate
On hands and feet with knees hovering, crawl forward and back.
Half Burpee
Moderate
Squat down, jump your feet back to a plank, then jump them in and stand.
Jump Squat
Moderate
Squat down, then explode upward off both feet.
Leg Raise
Moderate
Lying flat, raise straight legs until vertical, lower back pressed down.
Pigeon Pose
Moderate
Fold your front shin across the mat and extend the back leg long.
Plank to Push-Up
Moderate
From a forearm plank, press up one arm at a time to a high plank, then lower back.
Push-Up
Moderate
Brace your core so your body moves as one straight line.
Reverse Snow Angel
Moderate
Face down, sweep straight arms from your hips to overhead just off the floor.
Side Plank
Moderate
Stack your feet and lift your hips into a straight side line.
Single-Leg Deadlift
Moderate
Hinge forward on one leg, letting the other extend behind you.
Single-Leg Glute Bridge
Moderate
Extend one leg, then lift your hips with the other.
Skater Jump
Moderate
Leap sideways from one foot to the other like a speed skater.
Burpee
Hard
Squat, kick back to a plank, chest to floor, jump in, then jump up.
Diamond Push-Up
Hard
Form a diamond with your thumbs and index fingers under your chest.
Hollow Hold
Hard
Press your lower back into the floor with arms and legs extended.
Pike Push-Up
Hard
From a hips-high pike, bend your elbows to lower the top of your head toward the floor.
V-Up
Hard
Lift your legs and torso together, reaching your hands toward your feet.
Crow Pose
Advanced
Plant your hands, rest your knees on the backs of your arms, and lean forward until your feet float.
Wall Handstand Hold
Advanced
Walk your feet up the wall until your body is close to vertical.
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Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.