Exercise Library
Browse 55+ no-equipment exercises designed for busy parents. Build full-body strength at home with proper form guides, progressions, and modifications.
Bodyweight Squat
The bodyweight squat is a foundational lower-body exercise that builds strength in your legs and glutes while improving mobility and balance. Perfect for home workouts with no equipment needed.
Jump Squat
An explosive variation of the squat that builds power, strength, and cardiovascular endurance. Great for burning calories and improving athletic performance.
Wall Sit
An isometric exercise that builds leg strength and endurance without movement. Perfect for small spaces and quiet environments.
Bulgarian Split Squat
A challenging single-leg squat variation that improves balance, unilateral strength, and hip mobility. Uses a chair or couch for rear foot elevation.
Glute Bridge
A foundational hip extension exercise that strengthens your glutes and hamstrings while improving hip mobility and reducing lower back pain.
Single-Leg Glute Bridge
An advanced glute bridge variation that challenges each side independently, improving balance, unilateral strength, and hip stability.
Hip Thrust
One of the best exercises for building strong glutes. The elevated position allows for greater range of motion and glute activation compared to floor bridges.
Reverse Lunge
A knee-friendly lunge variation that's easier to balance than forward lunges. Great for building leg strength and improving coordination.
Walking Lunge
A dynamic lunge variation that challenges balance and coordination while building lower body strength. Requires more space than stationary lunges.
Forward Lunge
A classic lunge variation where you step forward, work the leg, and return to start. Builds strength, balance, and coordination.
Lateral Lunge
A side-to-side lunge that targets your inner thighs and improves lateral strength and mobility. Great for functional fitness and sports performance.
Step-Up
A functional exercise that mimics climbing stairs. Builds single-leg strength, balance, and power using household furniture or stairs.
Single-Leg Deadlift
A challenging balance exercise that strengthens your posterior chain while improving single-leg stability and coordination.
Calf Raise
A simple yet effective exercise for building calf strength and ankle stability. Can be done anywhere, anytime.
Sissy Squat
An advanced quad-focused exercise that requires significant knee flexion and core control. Excellent for building quad strength and knee stability.
Push-Up
The classic push-up is a fundamental upper body exercise that builds chest, shoulder, and tricep strength while engaging your core.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width, placing greater emphasis on the chest muscles.
Diamond Push-Up
A close-grip push-up variation that significantly increases tricep activation. Your hands form a diamond shape beneath your chest.
Decline Push-Up
An elevated push-up variation where your feet are higher than your hands, shifting emphasis to your upper chest and shoulders.
Incline Push-Up
A beginner-friendly push-up where your hands are elevated, reducing the amount of bodyweight you need to lift. Perfect for building strength.
Knee Push-Up
A modified push-up performed from your knees, reducing the load and making it accessible for beginners or those building strength.
Pike Push-Up
A shoulder-focused push-up variation where your body forms an inverted V shape, simulating an overhead press movement.
Handstand Hold (Wall-Assisted)
An advanced inverted hold that builds tremendous shoulder strength, core stability, and body awareness. Use a wall for support.
Shoulder Tap
A dynamic plank variation that challenges shoulder stability and anti-rotation core strength. Great for functional fitness.
Tricep Dip
An effective tricep builder using a chair or couch. Great for targeting the back of your arms with just bodyweight.
Bench Dip
An advanced dip variation where both hands and feet are elevated, increasing the challenge and tricep activation.
Close-Grip Push-Up
A push-up variation with hands closer together than standard, emphasizing tricep engagement. Similar to diamond push-up but slightly easier.
Superman
A back-strengthening exercise that targets your posterior chain. Great for improving posture and preventing lower back pain.
Prone Y Raise
A shoulder and upper back exercise that strengthens your posterior chain and improves posture. Arms form a Y shape overhead.
Prone T Raise
Targets the middle back muscles responsible for pulling your shoulder blades together. Essential for good posture.
Prone W Raise
A challenging back exercise where your arms form a W shape, emphasizing shoulder blade retraction and external rotation.
Reverse Snow Angel
A dynamic back exercise that sweeps your arms through a full range of motion while face down, mimicking a snow angel.
Doorframe Row
A creative rowing exercise using a doorframe or towel wrapped around a sturdy object. Great for building pulling strength at home.
Plank Hold
The foundational core exercise that builds total-body stability and endurance. Essential for a strong, functional core.
Dead Bug
An excellent exercise for building core control and coordination while protecting your lower back. Great for all fitness levels.
Hollow Hold
A gymnastics-inspired core hold that builds incredible abdominal strength and body tension. Challenging but highly effective.
Body Saw
An advanced plank variation where you rock forward and back, creating intense core and shoulder engagement.
Side Plank
A lateral core stability exercise that strengthens your obliques and improves hip stability. Essential for balanced core development.
Bird Dog
A fundamental exercise for building core stability, balance, and coordination while strengthening your entire posterior chain.
Plank with Shoulder Tap
A dynamic plank variation that challenges rotational stability and shoulder endurance. Great for functional core strength.
Bicycle Crunch
A dynamic ab exercise that targets both your rectus abdominis and obliques through rotation and flexion.
Russian Twist
A rotational core exercise that builds oblique strength and rotational power. Can be done with just bodyweight.
Mountain Climber
A dynamic, cardio-intensive core exercise that builds endurance while strengthening your abs, shoulders, and hip flexors.
Burpee
The ultimate full-body exercise that combines a squat, plank, push-up, and jump into one movement. Incredible for conditioning.
Jumping Jack
A classic cardio exercise that gets your heart rate up while warming up your entire body. Great for any fitness level.
High Knees
A running-in-place variation that elevates your heart rate while improving hip flexor strength and coordination.
Butt Kicks
A dynamic cardio move where you kick your heels up toward your glutes, great for warming up hamstrings and elevating heart rate.
Jump Lunge
An explosive plyometric exercise that builds leg power, cardiovascular endurance, and improves athletic performance.
Squat Thrust
Similar to a burpee but without the push-up and jump, making it a bit easier while still providing excellent cardio.
Inchworm
A dynamic full-body movement that warms up your entire posterior chain while building core strength and shoulder stability.
Cat-Cow Stretch
A gentle spinal mobility exercise that improves flexibility, reduces back tension, and promotes spinal health. Perfect for daily practice.
Child's Pose
A restorative yoga pose that gently stretches your back, hips, and shoulders while promoting relaxation and recovery.
Downward Dog
A foundational yoga pose that stretches your entire posterior chain while building shoulder and core strength.
Hip Flexor Stretch
Essential for anyone who sits a lot. Stretches tight hip flexors and improves hip mobility and posture.
World's Greatest Stretch
A dynamic, multi-component stretch that mobilizes your hips, spine, and shoulders. Truly one of the best full-body stretches.