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Bodyweight.
Every movement here needs nothing but the floor. Each one lists what it trains, how to do it well, and the mistake people actually make. Point at a muscle to narrow it down.
5 exercises for shoulders
Core · Shoulders also Quads, Triceps, Hip flexors
How to move
- Knees an inch off the floor
- Opposite hand and foot move together
- Hips level — no side-to-side sway
- Crawl slow enough to stay quiet
What usually goes wrong
- Hips piking up in the air
- Hips swaying side to side with each step
- Knees dragging on the floor
- Holding the breath
Calves · Shoulders also Inner thigh, Glutes, Core
How to move
- jump the feet wide as the arms sweep overhead
- land softly on the balls of your feet
- snap the feet back together under your hips
- ribs down, torso tall
What usually goes wrong
- landing stiff-legged with locked knees
- arms not clearing shoulder height
- knees caving in on the wide landing
Beginner
Calves · Shoulders also Inner thigh, Glutes, Core
How to move
- step wide as the arms sweep overhead
- stay tall through the chest
- alternate which leg leads
- keep a smooth, continuous rhythm
What usually goes wrong
- arms stopping at shoulder height
- leaning the torso toward the stepping leg
- steps too small to raise the heart rate
Shoulders also Triceps, Core, Upper back
How to move
- hips high in an upside-down V
- look between your hands
- lower the top of your head toward the floor
- press back to the start, hips stay up
What usually goes wrong
- turning it into a regular push-up by dropping the hips
- bending only the neck instead of the arms
- hands too far from the feet
Core · Shoulders also Obliques, Triceps, Glutes
How to move
- Set the feet wider for a bigger base
- Shift your weight before the hand leaves the floor
- Hips stay square to the floor — no rocking
- Tap slow and own every rep
What usually goes wrong
- Hips rotating and rocking with each tap
- Rushing the taps to get them over with
- Sagging into the supporting shoulder
These are cues from a reviewed catalogue, not personal instruction. Train within your own limits and stop anything that hurts.
