5 Bodyweight Exercises That Fix 95% Of Your Problems
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Date: 2026-09-04
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Comments and reviews: 20
draszi
1. Hand-Release Superman Push-up (0: 44 - 1: 52)
2. Bridge and Reach Over / Heels to Heavens (2: 01 - 3: 38)
3. Bodyweight Squat to Static Reverse Creeping Lunge (3: 39 - 5: 21)
4. Doorway Facepulls and Internal Rotator Stretches (5: 23 - 7: 46)
5. Dead Arm Hangs with Scapular Pulls (7: 48 - 9: 39)
1. Hand-Release Superman Push-up (0: 44 - 1: 52): Combines a push-up with a Superman extension to promote thoracic extension, overhead shoulder health, and lumbar spine strength.
2. Bridge and Reach Over / Heels to Heavens (2: 01 - 3: 38): A two-part movement. The bridge and reach over targets thoracic rotation and glute strength, while the heels to heavens (or swiper) focuses on engaging the lower abs.
3. Bodyweight Squat to Static Reverse Creeping Lunge (3: 39 - 5: 21): This combo improves hip stability and core control. By keeping hands at the sternum, you reinforce upright posture and thoracic extension.
4. Doorway Facepulls and Internal Rotator Stretches (5: 23 - 7: 46): Uses a door frame to perform facepulls to strengthen the upper back and rotator cuff, followed by a dynamic lunge-based stretch to open up tight internal rotators.
5. Dead Arm Hangs with Scapular Pulls (7: 48 - 9: 39): Uses a pull-up bar for spinal decompression and shoulder mobility, incorporating a strengthening component where you retract your shoulder blades to engage the lats.
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1. Hand-Release Superman Push-up (0: 44 - 1: 52)
2. Bridge and Reach Over / Heels to Heavens (2: 01 - 3: 38)
3. Bodyweight Squat to Static Reverse Creeping Lunge (3: 39 - 5: 21)
4. Doorway Facepulls and Internal Rotator Stretches (5: 23 - 7: 46)
5. Dead Arm Hangs with Scapular Pulls (7: 48 - 9: 39)
1. Hand-Release Superman Push-up (0: 44 - 1: 52): Combines a push-up with a Superman extension to promote thoracic extension, overhead shoulder health, and lumbar spine strength.
2. Bridge and Reach Over / Heels to Heavens (2: 01 - 3: 38): A two-part movement. The bridge and reach over targets thoracic rotation and glute strength, while the heels to heavens (or swiper) focuses on engaging the lower abs.
3. Bodyweight Squat to Static Reverse Creeping Lunge (3: 39 - 5: 21): This combo improves hip stability and core control. By keeping hands at the sternum, you reinforce upright posture and thoracic extension.
4. Doorway Facepulls and Internal Rotator Stretches (5: 23 - 7: 46): Uses a door frame to perform facepulls to strengthen the upper back and rotator cuff, followed by a dynamic lunge-based stretch to open up tight internal rotators.
5. Dead Arm Hangs with Scapular Pulls (7: 48 - 9: 39): Uses a pull-up bar for spinal decompression and shoulder mobility, incorporating a strengthening component where you retract your shoulder blades to engage the lats.
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athleanx
Great video, thank you! I love exercises like these that can be done without elaborate equipment and keep one fit long term. About that, there are many so-called strength building exercises advertised out there. The following 24 I found to be often listed among them. But Im not too sure as to which of them are really good (some of them no doubt are, which might be bad or even dangerous What special caution needs to be taken in going about these exercises Who should better avoid certain ones It would be awesome if they could be scrutinized by you.
Step-up
Lateral Step-up
Diagonal Step-up
Crossover Step-up
Hex Bar Deadlift
Traditional Deadlift
Stiff-legged Deadlift
Sumo Deadlift
Band Hip Thrust
Rotation Barbell Hip Thrust
Traditional Barbell Hip Thrust
American Barbell Hip Thrust
Pull Barbell Hip Thrust
Feet-away Barbell Hip Thrust
Partial Back Squat
Full Back Squat
Overhead Squat
Front Squat
Belt Squat
Split Squat
Modified Single Leg Squat
Parallel Back Squat
In-line Lunge
Traditional Lunge
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Great video, thank you! I love exercises like these that can be done without elaborate equipment and keep one fit long term. About that, there are many so-called strength building exercises advertised out there. The following 24 I found to be often listed among them. But Im not too sure as to which of them are really good (some of them no doubt are, which might be bad or even dangerous What special caution needs to be taken in going about these exercises Who should better avoid certain ones It would be awesome if they could be scrutinized by you.
Step-up
Lateral Step-up
Diagonal Step-up
Crossover Step-up
Hex Bar Deadlift
Traditional Deadlift
Stiff-legged Deadlift
Sumo Deadlift
Band Hip Thrust
Rotation Barbell Hip Thrust
Traditional Barbell Hip Thrust
American Barbell Hip Thrust
Pull Barbell Hip Thrust
Feet-away Barbell Hip Thrust
Partial Back Squat
Full Back Squat
Overhead Squat
Front Squat
Belt Squat
Split Squat
Modified Single Leg Squat
Parallel Back Squat
In-line Lunge
Traditional Lunge
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ameenr9129
The Five Exercises:
1. Hand-Release Superman Push-up (0: 44 - 1: 52): A variation that promotes thoracic extension and engages posterior chain muscles to counteract the rounded shoulder posture often caused by standard push-ups.
2. Bridge & Reach Over / Heels to the Heavens (2: 01 - 3: 38): A dual-purpose movement to improve thoracic mobility and hip extension, paired with a lower abdominal exercise to ensure proper pelvic movement.
3. Squat & Creeping Lunge (3: 39 - 5: 21): A combo focusing on upright posture, hip mobility, and strengthening the glute medius to enhance hip stability and protect the lower back.
4. Doorway Facepulls & Internal Rotator Stretch (5: 23 - 7: 47): Utilizes a doorway to strengthen the rotator cuff and upper back while performing dynamic stretches to open up tight internal rotators.
5. Dead Arm Hang & Scapular Pulls (7: 48 - 9: 39): Uses a pull-up bar for spinal decompression and overhead shoulder mobility, incorporating lat engagement and shoulder blade retraction for better posture.
reply
The Five Exercises:
1. Hand-Release Superman Push-up (0: 44 - 1: 52): A variation that promotes thoracic extension and engages posterior chain muscles to counteract the rounded shoulder posture often caused by standard push-ups.
2. Bridge & Reach Over / Heels to the Heavens (2: 01 - 3: 38): A dual-purpose movement to improve thoracic mobility and hip extension, paired with a lower abdominal exercise to ensure proper pelvic movement.
3. Squat & Creeping Lunge (3: 39 - 5: 21): A combo focusing on upright posture, hip mobility, and strengthening the glute medius to enhance hip stability and protect the lower back.
4. Doorway Facepulls & Internal Rotator Stretch (5: 23 - 7: 47): Utilizes a doorway to strengthen the rotator cuff and upper back while performing dynamic stretches to open up tight internal rotators.
5. Dead Arm Hang & Scapular Pulls (7: 48 - 9: 39): Uses a pull-up bar for spinal decompression and overhead shoulder mobility, incorporating lat engagement and shoulder blade retraction for better posture.
reply
Johny40Se7en
These exercises are really helpful and they feel very nice. 4: 47 that revealed a slight weakness when I put either leg back to lunge. Cheers a bunch once again Mr Cavaliere
For years I've been dealing with infrequent muscle spasms in my thoracic / mid back region, which when they occur, it's like an electric shock shooting up the spine. It locks the trunk into position for a few of seconds whilst giving off pain, then later on for days up to about a week or so, it effects range of motion and mobility in general. I've been looking into this and the main issue comes from various stress and bad posture from immobility, either sitting or standing a little too long. I try to avoid that like the plague, having many breaks whilst using a computer etc, but stresses like those are sort of compounding, similar with sciatica.
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These exercises are really helpful and they feel very nice. 4: 47 that revealed a slight weakness when I put either leg back to lunge. Cheers a bunch once again Mr Cavaliere
For years I've been dealing with infrequent muscle spasms in my thoracic / mid back region, which when they occur, it's like an electric shock shooting up the spine. It locks the trunk into position for a few of seconds whilst giving off pain, then later on for days up to about a week or so, it effects range of motion and mobility in general. I've been looking into this and the main issue comes from various stress and bad posture from immobility, either sitting or standing a little too long. I try to avoid that like the plague, having many breaks whilst using a computer etc, but stresses like those are sort of compounding, similar with sciatica.
reply
rickg2879
I don’t think Jeff recognizes the insane benefits of doing a passive squat. I do them for 1 minute most days and it completely fixed numerous longstanding issues most notably a recurring sciatic nerve issue. The rest of these are probably useful if you have some sort of shoulder and or rotator issue, but for me, I literally only do the passive squat. The rest of that is kind of a waste of time.
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I don’t think Jeff recognizes the insane benefits of doing a passive squat. I do them for 1 minute most days and it completely fixed numerous longstanding issues most notably a recurring sciatic nerve issue. The rest of these are probably useful if you have some sort of shoulder and or rotator issue, but for me, I literally only do the passive squat. The rest of that is kind of a waste of time.
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techtestDK
I love you exerciese Jeff, but as one with knees that are totally banged up - some of them are just not an option - Squat comes to mind. I might get down, but there is no way on earth that I will ever get up again, without shouting in pain, collapsing on the ground and not being able to work for a week.
So - any alternatives for guys like me (62yo with 50 years of karate in my back pack)
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I love you exerciese Jeff, but as one with knees that are totally banged up - some of them are just not an option - Squat comes to mind. I might get down, but there is no way on earth that I will ever get up again, without shouting in pain, collapsing on the ground and not being able to work for a week.
So - any alternatives for guys like me (62yo with 50 years of karate in my back pack)
reply
KevinMarco143
The focus on mobility, posture, hip stability, core strength, and shoulder health makes this a well rounded approach to functional fitness. I especially like that the exercises target common weak areas rather than focusing only on muscle size. AlterMe fits naturally with this kind of personalized approach to exercise, recovery, and long term wellness.
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The focus on mobility, posture, hip stability, core strength, and shoulder health makes this a well rounded approach to functional fitness. I especially like that the exercises target common weak areas rather than focusing only on muscle size. AlterMe fits naturally with this kind of personalized approach to exercise, recovery, and long term wellness.
reply
telosmonos_gustavo
Great suggestions Jeff, especially for us older folks in our fifties chained to a desk (so to speak) during the week. For someone who's been sedentary for a while, what's a good rep range and set number for these and how many times a week Appreciate your going the extra mile in crafting these to work with virtually no equipment.
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Great suggestions Jeff, especially for us older folks in our fifties chained to a desk (so to speak) during the week. For someone who's been sedentary for a while, what's a good rep range and set number for these and how many times a week Appreciate your going the extra mile in crafting these to work with virtually no equipment.
reply
athleanx
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Laiale No’reil walked into their bedroom and saw Eriya, her back turned to him. Her arms movednot quite a blur, but with moderate, deliberate gesturesas she manipulated the triangular glyph hovering before her. LauralieChapadosIFBBPro
One of Six
-
(K) Ebook
Snippets Vol2 Presents
Laiale No’reil
Now available
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arnoldchung919
Cool video! Really nice work integrating those dynamic movements into the routine you can tell a lot of thought went into how each exercise flows into the next. It’s a refreshing change from the typical isolated-movement videos out there. Keep up the great content, always looking forward to the next upload!
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Cool video! Really nice work integrating those dynamic movements into the routine you can tell a lot of thought went into how each exercise flows into the next. It’s a refreshing change from the typical isolated-movement videos out there. Keep up the great content, always looking forward to the next upload!
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kebabimpaler
I have been considering reducing traditional isolation exercises in favour of bodyweight exercises like this to try and build general fitness and mobility because although my muscles are bigger than they were, I dont really feel fitter in the ready for action sense so the timing is interesting for me thanks!
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I have been considering reducing traditional isolation exercises in favour of bodyweight exercises like this to try and build general fitness and mobility because although my muscles are bigger than they were, I dont really feel fitter in the ready for action sense so the timing is interesting for me thanks!
reply
djl3009
TLDW; timestamps
1. Superman Pushup (00: 00: 43)
2. Bridge with Reach Over (00: 02: 14)
3. Squat With Creeping Lunge (00: 03: 40)
4. Doorway Shoulder Face Pull (00: 05: 39)
5. Shoulder Internal Rotator Stretch (00: 07: 02)
6. Dead Arm Hang With Scapular Pull-ups (00: 08: 17)
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TLDW; timestamps
1. Superman Pushup (00: 00: 43)
2. Bridge with Reach Over (00: 02: 14)
3. Squat With Creeping Lunge (00: 03: 40)
4. Doorway Shoulder Face Pull (00: 05: 39)
5. Shoulder Internal Rotator Stretch (00: 07: 02)
6. Dead Arm Hang With Scapular Pull-ups (00: 08: 17)
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larrysview
I just watched another video where some other fitness influencer said Athlein-X needs to be stopped. Either he's starving for clicks, or he doesn't agree with Jeff and Jeff's teachings.
I remember that Vince from V-Shread copied some of Jeff's exercise routines.
Go, Jeff
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I just watched another video where some other fitness influencer said Athlein-X needs to be stopped. Either he's starving for clicks, or he doesn't agree with Jeff and Jeff's teachings.
I remember that Vince from V-Shread copied some of Jeff's exercise routines.
Go, Jeff
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AK__Productions
Sometimes I feel like trainers change the execution of an exercise a little just to make it different so they have material for more videos, although realistically, we only need the most classic exercises to do (regular push-ups, regular squats.
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Sometimes I feel like trainers change the execution of an exercise a little just to make it different so they have material for more videos, although realistically, we only need the most classic exercises to do (regular push-ups, regular squats.
reply
stevehunter7402
This guy fixed my elbow tendinitis. After lots of physio, massage, rest. One simple shoulder strengthening exercise fixed everything after 2 years of constant burning pain while doing construction and giving up hockey because of it.
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This guy fixed my elbow tendinitis. After lots of physio, massage, rest. One simple shoulder strengthening exercise fixed everything after 2 years of constant burning pain while doing construction and giving up hockey because of it.
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EnisKurati
Hi jeff i have been following for years.
One quick question that is in my mind for all those years.
If you were to know how much time would it take to go from an average 20% bodyfat to a near perfect body
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Hi jeff i have been following for years.
One quick question that is in my mind for all those years.
If you were to know how much time would it take to go from an average 20% bodyfat to a near perfect body
reply
rahulsrao5340
1- door facepulls
2- towel facepulls
3- controlled eccentric door facepulls
4- controlled eccentric towel facepulls
5- door facepulls superset with towel facepulls
No need to thank me
reply
1- door facepulls
2- towel facepulls
3- controlled eccentric door facepulls
4- controlled eccentric towel facepulls
5- door facepulls superset with towel facepulls
No need to thank me
reply
corysenti4079
I don’t comment a lot. But I watch u all the time.
I have my own PTs. They are both the best in my town.
Consistently you match them.
Thanks. You are the most honest lifter on u tube.
reply
I don’t comment a lot. But I watch u all the time.
I have my own PTs. They are both the best in my town.
Consistently you match them.
Thanks. You are the most honest lifter on u tube.
reply
victorserrano6608
Excellent video I've been following you for a long time, now I'm doing more exercises with my bodyweight than lifting weights, I'm 70 years old and I fell great with that, no pain at all, thank you
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Excellent video I've been following you for a long time, now I'm doing more exercises with my bodyweight than lifting weights, I'm 70 years old and I fell great with that, no pain at all, thank you
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athleanx
These exercises look great! It’ll be a bit of a challenge for me but that’s what it’s all about. The shoulder one I might have a problem with since I have a torn rotator cuff on my left side though.
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These exercises look great! It’ll be a bit of a challenge for me but that’s what it’s all about. The shoulder one I might have a problem with since I have a torn rotator cuff on my left side though.
reply
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