111 No Equipment Exercises With Photos and Muscle Maps

Bodyweight movements that need nothing but floor space — the foundation of training at home.

Movements 111
Muscle Groups 13
Beginner 81
Intermediate 20
Advanced 10

No Equipment Chest Exercises 15

Pressing movements and drawing the arms across the body. All chest exercises →

Push-Ups Push-Ups beginner No Equipment AI tracked Incline Push-Up Incline Push-Up beginner No Equipment Incline Push-Up Medium Incline Push-Up Medium beginner No Equipment Incline Push-Up Reverse Grip Incline Push-Up Reverse Grip beginner No Equipment Incline Push-Up Wide Incline Push-Up Wide beginner No Equipment Isometric Chest Squeezes Isometric Chest Squeezes beginner No Equipment Isometric Wipers Isometric Wipers beginner No Equipment Plyo Push-up Plyo Push-up beginner No Equipment Push Up to Side Plank Push Up to Side Plank beginner No Equipment Push-Up Wide Push-Up Wide beginner No Equipment Push-Ups With Feet Elevated Push-Ups With Feet Elevated beginner No Equipment Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions) beginner No Equipment Clock Push-Up Clock Push-Up intermediate No Equipment Single-Arm Push-Up Single-Arm Push-Up intermediate No Equipment Burpees intermediate No Equipment

No Equipment Back Exercises 5

Pulling movements, spinal extension and posture. All back exercises →

Chin-Up Chin-Up beginner No Equipment Superman Superman beginner No Equipment V-Bar Pullup V-Bar Pullup beginner No Equipment Hyperextensions With No Hyperextension Bench Hyperextensions With No Hyperextension Bench intermediate No Equipment Wide-Grip Rear Pull-Up Wide-Grip Rear Pull-Up intermediate No Equipment

No Equipment Shoulders Exercises 5

Raising and rotating the arm in every direction. All shoulders exercises →

Push-Ups Push-Ups beginner No Equipment AI tracked Handstand Push-Ups Handstand Push-Ups advanced No Equipment Seated Front Deltoid Seated Front Deltoid advanced No Equipment Jumping Jacks beginner No Equipment Burpees intermediate No Equipment

No Equipment Biceps Exercises 2

Bending the elbow and turning the palm upward. All biceps exercises →

Pull-Ups Pull-Ups intermediate No Equipment AI tracked Seated Biceps Seated Biceps advanced No Equipment

No Equipment Triceps Exercises 10

Straightening the elbow. All triceps exercises →

Push-Ups Push-Ups beginner No Equipment AI tracked Bench Dips Bench Dips beginner No Equipment Body Tricep Press Body Tricep Press beginner No Equipment Incline Push-Up Close-Grip Incline Push-Up Close-Grip beginner No Equipment Standing Towel Triceps Extension Standing Towel Triceps Extension beginner No Equipment Body-Up Body-Up intermediate No Equipment Close-Grip Push-Up off of a Dumbbell Close-Grip Push-Up off of a Dumbbell intermediate No Equipment Push-Ups - Close Triceps Position Push-Ups - Close Triceps Position intermediate No Equipment Tricep Dips Tricep Dips intermediate No Equipment Overhead Triceps Overhead Triceps advanced No Equipment

No Equipment Forearms Exercises 1

Grip strength and wrist movement. All forearms exercises →

Wrist Circles Wrist Circles beginner No Equipment

No Equipment Core Exercises 40

Trunk flexion, rotation and resisting movement of the spine. All core exercises →

Crunches Crunches beginner No Equipment AI tracked Air Bike Air Bike beginner No Equipment Alternate Heel Touchers Alternate Heel Touchers beginner No Equipment Bent-Knee Hip Raise Bent-Knee Hip Raise beginner No Equipment Bottoms Up Bottoms Up beginner No Equipment Butt-Ups Butt-Ups beginner No Equipment Cocoons Cocoons beginner No Equipment Cross-Body Crunch Cross-Body Crunch beginner No Equipment Crunch - Hands Overhead Crunch - Hands Overhead beginner No Equipment Crunch - Legs On Exercise Ball Crunch - Legs On Exercise Ball beginner No Equipment Dead Bug Dead Bug beginner No Equipment Decline Oblique Crunch Decline Oblique Crunch beginner No Equipment Decline Reverse Crunch Decline Reverse Crunch beginner No Equipment Elbow to Knee Elbow to Knee beginner No Equipment Flat Bench Leg Pull-In Flat Bench Leg Pull-In beginner No Equipment Jackknife Sit-Up Jackknife Sit-Up beginner No Equipment Janda Sit-Up Janda Sit-Up beginner No Equipment Leg Pull-In Leg Pull-In beginner No Equipment Lower Back Curl Lower Back Curl beginner No Equipment Mountain Climbers Mountain Climbers beginner No Equipment Oblique Crunches Oblique Crunches beginner No Equipment Oblique Crunches - On The Floor Oblique Crunches - On The Floor beginner No Equipment Plank Plank beginner No Equipment Reverse Crunch Reverse Crunch beginner No Equipment

Showing 24 of 40. All core exercises →

No Equipment Glutes Exercises 14

Hip extension — the engine behind squats, hinges and sprinting. All glutes exercises →

Squats Squats beginner No Equipment AI tracked Butt Lift (Bridge) Butt Lift (Bridge) beginner No Equipment Flutter Kicks Flutter Kicks beginner No Equipment Glute Kickback Glute Kickback beginner No Equipment Hip Circles (prone) Hip Circles (prone) beginner No Equipment Leg Lift Leg Lift beginner No Equipment Lunges Lunges beginner No Equipment Single Leg Glute Bridge Single Leg Glute Bridge beginner No Equipment Standing Hip Circles Standing Hip Circles beginner No Equipment Step-up with Knee Raise Step-up with Knee Raise beginner No Equipment Lying Crossover Lying Crossover advanced No Equipment Lying Glute Lying Glute advanced No Equipment Seated Glute Seated Glute advanced No Equipment Jumping Jacks beginner No Equipment

No Equipment Quadriceps Exercises 18

Straightening the knee. All quadriceps exercises →

Squats Squats beginner No Equipment AI tracked Double Leg Butt Kick Double Leg Butt Kick beginner No Equipment Fast Skipping Fast Skipping beginner No Equipment Lunges Lunges beginner No Equipment Mountain Climbers Mountain Climbers beginner No Equipment Rear Leg Raises Rear Leg Raises beginner No Equipment Rocket Jump Rocket Jump beginner No Equipment Scissors Jump Scissors Jump beginner No Equipment Single Leg Butt Kick Single Leg Butt Kick beginner No Equipment Split Jump Split Jump beginner No Equipment Standing Long Jump Standing Long Jump beginner No Equipment Star Jump Star Jump beginner No Equipment All Fours Quad Stretch All Fours Quad Stretch intermediate No Equipment Bench Jump Bench Jump intermediate No Equipment Freehand Jump Squat Freehand Jump Squat intermediate No Equipment Leg Raises Leg Raises intermediate No Equipment Lying Prone Quadriceps Lying Prone Quadriceps advanced No Equipment Burpees intermediate No Equipment

No Equipment Hamstrings Exercises 4

Bending the knee and extending the hip. All hamstrings exercises →

Front Leg Raises Front Leg Raises beginner No Equipment Inchworm Inchworm beginner No Equipment Knee Tuck Jump Knee Tuck Jump beginner No Equipment Natural Glute Ham Raise Natural Glute Ham Raise intermediate No Equipment

No Equipment Calves Exercises 2

Pointing and flexing the foot; ankle stability. All calves exercises →

Knee Circles Knee Circles beginner No Equipment Jumping Jacks beginner No Equipment

No Equipment Inner Thighs Exercises 3

Drawing the legs toward the midline and stabilising the hip. All inner thighs exercises →

Lateral Bound Lateral Bound beginner No Equipment Side Leg Raises Side Leg Raises beginner No Equipment Groiners Groiners intermediate No Equipment

No Equipment Neck Exercises 2

Supporting and moving the head. All neck exercises →

Isometric Neck Exercise - Front And Back Isometric Neck Exercise - Front And Back beginner No Equipment Isometric Neck Exercise - Sides Isometric Neck Exercise - Sides beginner No Equipment

Frequently Asked Questions

What exercises can I do with no equipment?

Fitnit lists 111, covering 13 muscle groups. Bodyweight movements that need nothing but floor space — the foundation of training at home.

Are no equipment exercises good for beginners?

81 of the 111 are rated beginner, including Crunches, Push-Ups, Squats.

Does Fitnit count no equipment reps automatically?

Yes for Crunches and Push-Ups and Squats and Pull-Ups. Fitnit's pose detection watches through the phone camera — no wearable, no manual counting.

Other Equipment

Dumbbells Exercises The most versatile piece of home equipment: one pair covers pressing, pulling, hinging and carrying. Barbell Exercises Heaviest loading and the cleanest progression, at the cost of needing a rack and plates. Resistance Bands Exercises Portable, joint-friendly resistance that increases through the range of motion. Cable Machine Exercises Constant tension at any angle — the reason cable work feels different from free weights. Machines Exercises A fixed movement path, which trades some stabiliser work for the ability to push closer to failure safely. Kettlebell Exercises An offset handle that rewards ballistic hip work — swings, cleans and carries. All Equipment Browse by what you own Exercise Library Every movement Fitnit lists

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