Exercise library
Step-by-step guides to the bodyweight exercises in MuscleOG plans: the muscles each one works, common mistakes, and easier and harder versions.
Push-up
Intermediate · No equipment
Knee push-up
Beginner · No equipment
Incline push-up
Beginner · Chair or bench
Diamond push-up
Advanced · No equipment
Pike push-up
Advanced · No equipment
Pull-up
Advanced · Pull-up bar
Negative pull-up
Intermediate · Pull-up bar
Chair dip
Intermediate · Chair or bench
Bodyweight squat
Beginner · No equipment
Jump squat
Advanced · No equipment
Reverse lunge
Intermediate · No equipment
Bulgarian split squat
Advanced · Chair or bench
Glute bridge
Beginner · No equipment
Single-leg glute bridge
Intermediate · No equipment
Wall sit
Beginner · No equipment
Plank
Beginner · No equipment
Side plank
Intermediate · No equipment
Dead bug
Beginner · No equipment
Bird dog
Beginner · No equipment
Mountain climber
Intermediate · No equipment
Burpee
Intermediate · No equipment
Lying leg raise
Intermediate · No equipment
Bicycle crunch
Intermediate · No equipment
Superman hold
Beginner · No equipment
Sit-to-stand
Beginner · Chair or bench