No Equipment Exercises with Diagrams
Browse free illustrated no equipment exercises with diagrams, pictures and step-by-step instructions. Filter the library, open any exercise for form details or use WorkoutLabs Fit and Train to build complete workouts.
180 / Twisting Jump Squats
Air Squats
Alternate Heel Touches / Lying Oblique Reach
Alternating Bodyweight Lunges
Alternating Curtsy Lunges
Ankle Circles / Rotations / Rolls
Ankle Pumps
Balance Clock / Toe Taps / Reaches
Bear Crawls
Bear Crawls
Bench Flutter Kicks
Bench Hops / Box Jumps
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Choose a plan or build one
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Curious about yoga?
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
All No Equipment Exercises A-Z 269
Open a letter below to browse exercise diagrams, pictures and step-by-step instructions.
# exercises1
A exercises6
B exercises17
- Balance Clock / Toe Taps / Reaches
- Bear Crawls
- Bear Crawls
- Bench Flutter Kicks
- Bench Hops / Box Jumps
- Bent Over Shoulder Pendulums / Swings
- Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches
- Bird Dogs / Alternating Reach & Kickbacks
- Bodyweight Calf Raises
- Bodyweight Shoulder Presses
- Bodyweight Side Steps / Lateral Lunges
- Bodyweight Squats
- Bodyweight Sumo / Wide Stance Squats
- Bodyweight Walking Lunges
- Burpees / Squat Thrusts
- Butt Kicks
- Butterfly Stretch
C exercises17
- Calf Raises
- Cardio - Walking / Treadmill
- Cardio – Running / Jogging / Treadmill
- Cardio – Swimming
- Cat Back / Backward Camel Stretch
- Chair / Bench Tricep Dips
- Chair Squats
- Chin Tucks / Neck Extensions
- Clamshells / Clams
- Cobra Abdominal Stretch / Old Horse Stretch
- Contralateral Limb Raises
- Cossack Squats
- Crab Toe Touches
- Crab Walks
- Crab Walks
- Cross Body Mountain Climbers
- Crunches
D exercises14
- Dance / Dancing
- Dead Bug
- Dead Bugs
- Decline Push-ups / Pushups
- Diamond / Pyramid / Triceps Push-ups / Pushups
- Donkey Kicks
- Double Arm Front Raises
- Double Arm Front Raises to Overhead Extension
- Double Arm Side / Lateral Raises / Shoulder Abductions
- Double Arm Side / Lateral Raises to Overhead Extension
- Double Crunches
- Double Side Jackknifes
- Duck Walks / Squats
- Dynamic Clap Push-ups / Pushups
F exercises8
G exercises2
H exercises14
- Half Modified / One Leg Push Ups
- Hamstring Stretch
- Handstand Push-ups / Pushups
- Handstand Walks / Hand Walking
- Hanging Leg Raises
- Heel to Toe Walking / Steps
- High Box Jumps
- High Knees / Front Knee Lifts / Run / Jog on the Spot
- Hindu / Judo Push-up / Dive Bombers
- Hindu Squats
- Hip Circles
- Hip Raises / Butt Lift / Bridges
- Hollow Body Rock Hold
- Hops / Hopping
I exercises5
J exercises4
K exercises6
L exercises13
- Lateral Lunges to Floor Touches
- Laying External Shoulder Rotation
- Laying Heel Slides / Knee Bends
- Laying Internal Shoulder Rotation
- Leg Pull-In Knee-ups
- Long Jumps / Squat Jumps
- Love Yourself Back Stretch
- Lunge / Front Kicks
- Lunge Punches / Lunges
- Lying Crossover Leg Lifts
- Lying Leg Raises / Lifts
- Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors
- Lying Single / One Leg Lifts / Raises
M exercises6
N exercises1
O exercises3
P exercises19
- Partial / Half Squats
- Pelvic Tilt With Marching
- Piriformis Stretch
- Pistol / Single / One Leg Extended Arm Squats
- Plank
- Plank Jacks / Extended Leg
- Plank Knee to Elbow
- Plank Leg Lifts
- Plank Rolls / Planks
- Plank Scapula Push Ups / Planks Scaps
- Plank Shoulder Taps / Planks
- Plank to Push-Up / Pushups / Walking Plank Up-Downs
- Planks / Reaches
- Playground - Hopscotch
- Playground - Tag / It / Cops and Robbers
- Power Skips
- Prone / Lying Knee Bends
- Prone / Lying Leg Lifts
- Push-ups / Pushups
R exercises9
S exercises104
- Samson / Lunge Stretch
- Scorpion Stretch
- Seal Jacks
- Seated / Chair Calf Raises
- Seated Ab Contractions
- Seated Ankle Circles / Rotations / Rolls
- Seated Ankle Stretches
- Seated Bench Leg Pull-Ins / Flat Bench Knee-ups
- Seated Cat Cow
- Seated Chair Knee / Leg Extensions
- Seated Chair Leg Extensions
- Seated Cross Body Shoulder Stretches
- Seated Cross Over Stretch
- Seated Extended Leg Raises / Flutter Kicks
- Seated Hamstring Stretches
- Seated Hip Openers
- Seated Jumping Jacks / Star Jumps
- Seated Knee / Leg Lifts / Elevations
- Seated Knee Extensions
- Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles
- Seated Lean Backs / Chair Crunches
- Seated Lumbar Rotations / Chair Twists
- Seated Lumbar Rotations / Chair Twists
- Seated Neck Roll
- Seated Neck Stretch
- Seated Neck Turns / Head Rotations
- Seated Prayer Stretch
- Seated Punches
- Seated Resistance Knee Flexion
- Seated Rest / Water Break
- Seated Shoulder Rolls / Shrugs
- Seated Side / Chair Leans
- Seated Side Bends / Lat Stretch
- Seated Single / One Leg Balance / Holds
- Seated Vacuum
- Semi-Supine Laying Down / Constructive Rest Position
- Semi-Tandem Standing / Stance Balance
- Shadow Boxing
- Shoulder Pole / Broomstick Stretch
- Shoulder Stretch
- Side / Lateral Shuffles / Hops / Skaters
- Side / Oblique Crunches
- Side Lateral Leg / Hip Swings
- Side Lying Quadricep Stretch
- Side Plank
- Side Plank Hip Raises
- Side Plank Leg Raises
- Side Plank Rotations / Elbow Twists
- Side to Side Jump Squats
- Single / One Arm Wall Push Ups / Push-Ups
- Single / One Leg Balance / Holds
- Single / One Leg Bench Bodyweight Squats
- Single / One Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift
- Single / One Leg Hops / Jumps
- Single Arm Front Raises
- Single Arm Front Raises to Overhead Extension
- Single Arm Side / Lateral Raises / Shoulder Abductions
- Single Arm Side / Lateral Raises to Overhead Extension
- Sissy Squats
- Sit-ups
- Snap Jumps
- Spiderman Push-ups / Pushups
- Split Alternating Squat Jumps
- Sports - Hacky Sack / Footbag
- Sprints
- Squat Jacks / Side Sumo Walks
- Squats to Side Leg Raises / Lifts
- Staggered Hand Push-Ups / Pushups
- Standing Adductor / Adduction Stretch
- Standing Arm Circles
- Standing Arm Twists / Rotations
- Standing Bicep Flexions
- Standing Chair / Supported Hamstring Curls
- Standing Chair Calf Raises
- Standing Chest Stretch
- Standing Cross-body Crunches
- Standing Dumbbell Calf Raises
- Standing Forward Hip Hinges / Bends
- Standing Hamstring Stretch
- Standing Hip Rotations
- Standing Knee Hugs
- Standing Lateral Stretch
- Standing Long Jumps
- Standing Palm-Down Wrist Stretch
- Standing Palm-Up Wrist Stretch
- Standing Quadricep Stretch
- Standing Quadricep Stretch
- Standing Rest / Water Break
- Standing Shoulder Rolls
- Standing Shoulder Rolls / Shrugs
- Standing Side Leans / Reaches / Bends
- Standing Side Leg Raises
- Standing Single / One Leg Chair Calf Raises
- Standing Single / One Leg Circles
- Standing Tricep Stretch
- Star Jumps / Jumping Jacks
- Star Planks
- Static Push-up / Pushup Hold
- Static Squat Hold
- Step Up with Knee Raises
- Straight-Leg Calf Stretch
- Supermans / Extended Arms & Legs Lifts
- Supine Lying Down Position / Corpse Pose
- Surrenders
T exercises5
W exercises12
- Walking High Kicks / Soldier March
- Walking on the Spot
- Wall Angels
- Wall Partial / Half Squats
- Wall Push-Ups / Pushups / Standing Press Ups
- Wall Sit / Squats / Chair
- Weighted Bench Dips
- Weighted Russian / Mason Twists
- Wide Arm Chest Stretch / Reverse Butterfly Stretch
- Wide Push-ups / Pushups
- Windshield Wipers
- Wrist Circles / Rotations
Y exercises1
Free Exercise Diagrams and Workout Instructions
Find exercises by muscle group
Use this free illustrated exercise guide to browse abs, quadriceps, shoulders, glutes, back, arms and other muscle groups. Each exercise includes a visual diagram and clear instructions so you can understand what the movement targets and how to perform it.
Abs
Biceps
Calves
Chest
Forearms
Glutes & Hip Flexors
Hamstrings
Lower Back
Middle Back / Lats
Neck & Upper Traps
Obliques
Quadriceps
Shoulders
Triceps
Upper Back & Lower Traps
Find exercises by equipment
Filter the library by no-equipment, dumbbell, barbell, resistance band, kettlebell, cable machine, treadmill, bike and other home or gym equipment options.
No Equipment
Agility Ladder
Barbell / EZ-Bar
Battle Rope
Bosu Ball
Cable Station
Climbing Rope
Dumbbells
Foam roller
Gymnastic Rings
Kettlebells
Medicine Ball
Plyo Box
Powerbag / Sandbag
Resistance Bands
Sled
Stationary Bike
Suspension Straps / TRX
Swiss / Exercise Ball
Treadmill
Water Bottles
Build a complete workout
When you are ready to turn individual exercises into a routine, Fit workout app lets you build custom workouts or follow ready-made guided programs with timers, visual demos and printable workout guides. Coaches and personal trainers can use Train coaching platform to create, customize and share client workout plans.
©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Personal trainer or coach?
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Choose a plan or build one
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Curious about yoga?
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
