# Trainwell bodyweight exercises

Explore a range of bodyweight exercises that require no equipment, designed by trainwell trainers. Alternatively, join trainwell for your own personalized plan.

## Bodyweight exercises

### Single Leg Bodyweight Hip Thrust

The Single Leg Bodyweight Hip Thrust strengthens your lower body, including the hips, thighs, and buttocks. This one-leg movement enhances balance, stability, leg strength, flexibility, and is beneficial for rehab or recovery.
[Learn more](https://www.trainwell.net/exercises/single-leg-bodyweight-hip-thrust)

### Single Leg Donkey Kick

Single Leg Donkey Kick is a lower body exercise that tones glutes and lower back. By lifting one leg towards the ceiling while on your hands and knee, it improves balance, core stability, and sculpts your bottom.
[Learn more](https://www.trainwell.net/exercises/single-leg-donkey-kick)

### Single Leg Bodyweight Calf Raise

Single Leg Bodyweight Calf Raise is an effective exercise for improving lower body strength and balance by targeting calf muscles. It helps in strengthening calves and building endurance by lifting the body off the ground on one toe.
[Learn more](https://www.trainwell.net/exercises/single-leg-bodyweight-calf-raise)

### Single Leg Broad Jump

The Single Leg Broad Jump targets leg muscles, balance, and agility. This dynamic move involves a forward leap from one leg, landing on the other. Ideal for athletes, it enhances strength, power, and coordination.
[Learn more](https://www.trainwell.net/exercises/single-leg-broad-jump)

### Single Leg Bodyweight Box Squat

The Single Leg Bodyweight Box Squat targets the thighs and buttocks while improving balance and leg strength. It's ideal for enhancing stability and strengthening lower body muscles.
[Learn more](https://www.trainwell.net/exercises/single-leg-bodyweight-box-squat)

### Single Leg Box Jump

The Single Leg Box Jump boosts leg strength and power. This exercise, involving jumping and landing on one leg, enhances balance and stability. Ideal for athletes needing explosive leg power and those refining jumping techniques.
[Learn more](https://www.trainwell.net/exercises/single-leg-box-jump)

### Bodyweight Overhead Lunge Hold

The Bodyweight Overhead Lunge Hold boosts leg and core strength, enhances stability, and refines balance. This exercise, involving a stationary lunge with arms above head, works quads, hamstrings, glutes, and core.
[Learn more](https://www.trainwell.net/exercises/bodyweight-overhead-lunge-hold)

### Bodyweight Hip Thrust Hold

The Bodyweight Hip Thrust Hold is a prime exercise for targeting glutes and hamstrings. It enhances lower body strength, promotes good posture, reduces back pain risk, and aids in rehabilitation.
[Learn more](https://www.trainwell.net/exercises/bodyweight-hip-thrust-hold)

### Bodyweight Forward Lunge Hold

Forward Lunge Hold is a potent bodyweight exercise targeting legs and core. It improves leg strength, stability, endurance, enhances balance, and posture by stepping forward into a lunge and maintaining it.
[Learn more](https://www.trainwell.net/exercises/bodyweight-forward-lunge-hold)

### Heel Touch

Heel Touch is a core-strengthening and flexibility-enhancing exercise. It primarily targets your abs with a crunching motion, reaching towards your heels to boost core stability and endurance.
[Learn more](https://www.trainwell.net/exercises/heel-touch)

### Plank Twist

The Plank Twist is a dynamic core exercise that promotes stability, strengthens your abs and obliques, and improves flexibility and balance. Increase speed or duration for more challenge.
[Learn more](https://www.trainwell.net/exercises/plank-twist)

### Yoga Ball Sit Up

Strengthen and tone your core with the Yoga Ball Sit Up exercise. This workout uses a stability ball to enhance complexity, improving your balance and core strength. Ideal for attaining a well-defined abdomen.
[Learn more](https://www.trainwell.net/exercises/yoga-ball-sit-up)

### Yoga Ball Plank Shoulder Tap

Yoga Ball Plank Shoulder Tap is a balance-boosting exercise targeting shoulders, abs, and arms. The routine involves holding a plank position on a yoga ball and tapping each shoulder alternately, enhancing stability, endurance, and core strength.
[Learn more](https://www.trainwell.net/exercises/yoga-ball-plank-shoulder-tap)

### Yoga Ball Plank

The Yoga Ball Plank is a challenging core exercise, utilizing shoulders and arms. This variation of the traditional plank, done on a yoga ball, enhances strength, stability, and balance. Great for core stability and body balance improvement.
[Learn more](https://www.trainwell.net/exercises/yoga-ball-plank)