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Body Weight Exercises

Bodyweight exercises are exercises that can be performed without any special equipment or facilities. Bodyweight training is the ideal home exercise strength training plan. Exercises can be done for legs, arms, shoulders, back and trunk. Use the tabs below to view our simple exercises with video demonstrations, training tips and more.

Body weight training is probably not the most popular form of exercise but it is ideal for sports injury rehabilitation and most exercises are suitable for children to do. We recommend seeking professional advice before beginning an exercise program.

Early stage
Late stage
Mid stage
Hip abductors
Hip extensors
Strengthening
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Bridge

The bridge exercise can be used for glute and hamstring strengthening after injuries to the hip or knee etc, or for buttock 'toning' exercises.

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Calf Raise with a bent knee

The bent knee calf raise places more emphasis on the Soleus muscle as bending the knee relaxes the Gastrocnemius!

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Back Extension

Back extensions, or hyperextensions are very challenging exercises. If you are a beginner, start with dorsal raises or back extensions on a swiss ball.

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Calf Raises

Calf raise exercises are used both for weights training purposes, often with large weights, or for rehabilitation for ankle, calf and achilles injuries inparticular.

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Chin-Ups

The chin-up exercise is quite challenging so it is advisable to develop strength using machines such as an assisted chin-up machine and lat pull down machines first.

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Crunch

The crunch exercise is the most well known abdominal exercise which can be performed at all levels of strength and experience.

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Diamond Push-Ups

The diamond push-up (press-up) puts less emphasis on the chest muscles and more on the triceps muscles. it is called a diamond push-up becuase of the shape formed by the hands.

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Dorsal Raise

The dorsal raise is a form of back extension exercise which works the extensor muscles on either side of the spine.

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Heel Drops

The heel drop exercise works the hip stabiliser muscles such as the gluteus medius as they prevent the unsupported hip from dropping down.

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Hip Abduction

Hip abduction is the movement of moving the thigh away from the centre of the body. The upper and outer glute muscles perform this movement.

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Hip Adduction

Hip adduction as a body weight exercise tends to be used in rehab situations to strengthen the groin muscles after injury.

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Hip Extension

Hip extension exercises are used frequently in areobics and toning classes. They work specifically on the buttock muscles as the knee is bent.

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Plank

The plank exercise is used to strengthen the core and abdominal muscles. The position is held for as long as possible whilst maintaining good form.

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Push-Ups

Push-ups (or press-ups) are used frequently by so many difference athletes and gym users.

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Reverse Crunch

The reverse crunch performed by raising the buttocks and hips off the floor - the opposite of the standard crunch where the neck and shoulders are raised.

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Side Plank

The side plank works the core muscles and the obliques on the lower side in particular. The position is held for as long as possible whilst maintaining good form.

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Single Leg Mini Squat

A single leg squat is a great rehab exercise after a knee injury inparticular.

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Squat Exercise

The squat is a great exercise to work most of the leg muscles, especially the quads and glutes.

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Straight Leg Raise Exercise

The straight leg raise (SLR) exercise is a common exercise which is used in the early to mid stages of rehabilitation for knee, hip and thigh injuries. It works the hip flexor muscles.

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Superman

The superman exercise is so named because of the position of the exercise. It strengthens the spinal muscles and also improves core strength and balance.

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Toe Raises

The toe raise exercise is used to strengthen the muscles at the front of the lower leg, such as Tibialis Anterior. It is a common exercise in the rehab of ankle injuries and shin splints.

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Tricep Dips

Tricep dips develop strength in the tricep muscles on the back of the upper arm. Most people can manage several reps without any training so they are a good place to start when weights are not available.

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Twisting Crunch

The twisting crunch exercise is a variation of the normal crunch, which places more emphasis on the oblique abdominals towards the sides of the stomach.

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Wall Sit

The wall sit is an isometirc hold exercise, where a squat position is held against a wall. This is great for developing the strength before moving on to actual squats, or for quad strengthening after a knee injury.

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Early stage
Late stage
Mid stage
Hip abductors
Hip extensors
Strengthening