Body Weight exercises
323 exercises you can do with body weight, each with a step-by-step form guide, the muscles it works and an animated demonstration. Covers abs, quads, calves, lats, chest, glutes. Every one of them is in the free GymiaFit app with set logging built in.
3/4 Sit-up
Body Weight · Abs · Isolation · Beginner45° Side Bend
Body Weight · Abs · Isolation · BeginnerAir Bike
Body Weight · Abs · Isolation · BeginnerAll Fours Squad Stretch
Body Weight · Quads · Compound · BeginnerAlternate Heel Touchers
Body Weight · Abs · Isolation · BeginnerAnkle Circles
Body Weight · Calves · Isolation · BeginnerArcher Pull Up
Body Weight · Lats · Compound · AdvancedArcher Push Up
Body Weight · Chest · Compound · IntermediateArm Slingers Hanging Bent Knee Legs
Body Weight · Abs · Isolation · BeginnerArm Slingers Hanging Straight Legs
Body Weight · Abs · Isolation · BeginnerArms Apart Circular Toe Touch (male)
Body Weight · Glutes · Compound · BeginnerArms Overhead Full Sit-up (male)
Body Weight · Abs · Isolation · BeginnerAstride Jumps (male)
Body Weight · Cardio · Compound · BeginnerBack And Forth Step
Body Weight · Cardio · Compound · BeginnerBack Lever
Body Weight · Upper Back · Compound · AdvancedBack Pec Stretch
Body Weight · Lats · Compound · BeginnerBackward Jump
Body Weight · Quads · Compound · BeginnerBalance Board
Body Weight · Quads · Compound · BeginnerBasic Toe Touch (male)
Body Weight · Glutes · Compound · BeginnerBear Crawl
Body Weight · Cardio · Compound · BeginnerBench Dip (knees Bent)
Body Weight · Triceps · Compound · AdvancedBench Dip On Floor
Body Weight · Triceps · Compound · AdvancedBench Hip Extension
Body Weight · Glutes · Isolation · BeginnerBench Pull-ups
Body Weight · Lats · Compound · AdvancedBent Knee Lying Twist (male)
Body Weight · Glutes · Compound · BeginnerBiceps Leg Concentration Curl
Body Weight · Biceps · Isolation · BeginnerBiceps Narrow Pull-ups
Body Weight · Biceps · Compound · AdvancedBiceps Pull-up
Body Weight · Biceps · Compound · AdvancedBody-up
Body Weight · Triceps · Isolation · BeginnerBodyweight Drop Jump Squat
Body Weight · Glutes · Compound · IntermediateBodyweight Incline Side Plank
Body Weight · Abs · Isolation · IntermediateBodyweight Kneeling Triceps Extension
Body Weight · Triceps · Isolation · BeginnerBodyweight Side Lying Biceps Curl
Body Weight · Biceps · Isolation · BeginnerBodyweight Squatting Row
Body Weight · Upper Back · Compound · IntermediateBodyweight Squatting Row (with Towel)
Body Weight · Upper Back · Compound · IntermediateBodyweight Standing Calf Raise
Body Weight · Calves · Isolation · BeginnerBodyweight Standing Close-grip One Arm Row
Body Weight · Upper Back · Compound · AdvancedBodyweight Standing Close-grip Row
Body Weight · Upper Back · Compound · BeginnerBodyweight Standing One Arm Row
Body Weight · Upper Back · Compound · AdvancedBodyweight Standing One Arm Row (with Towel)
Body Weight · Upper Back · Compound · AdvancedBodyweight Standing Row
Body Weight · Upper Back · Compound · BeginnerBodyweight Standing Row (with Towel)
Body Weight · Upper Back · Compound · BeginnerBottoms-up
Body Weight · Abs · Isolation · BeginnerBox Jump Down With One Leg Stabilization
Body Weight · Calves · Isolation · AdvancedBridge - Mountain Climber (cross Body)
Body Weight · Abs · Compound · IntermediateBurpee
Body Weight · Cardio · Compound · IntermediateButt-ups
Body Weight · Abs · Isolation · BeginnerButterfly Yoga Pose
Body Weight · Adductors · Isolation · BeginnerCalf Push Stretch With Hands Against Wall
Body Weight · Calves · Isolation · BeginnerCalf Stretch With Hands Against Wall
Body Weight · Calves · Isolation · BeginnerCaptains Chair Straight Leg Raise
Body Weight · Abs · Isolation · BeginnerChair Leg Extended Stretch
Body Weight · Quads · Compound · BeginnerChest And Front Of Shoulder Stretch
Body Weight · Chest · Compound · BeginnerChest Dip
Body Weight · Chest · Compound · AdvancedChest Dip (on Dip-pull-up Cage)
Body Weight · Chest · Compound · AdvancedChest Dip On Straight Bar
Body Weight · Chest · Compound · AdvancedChest Tap Push-up (male)
Body Weight · Chest · Compound · IntermediateChin-up
Body Weight · Lats · Compound · AdvancedChin-ups (narrow Parallel Grip)
Body Weight · Upper Back · Compound · AdvancedCircles Knee Stretch
Body Weight · Calves · Isolation · BeginnerClap Push Up
Body Weight · Chest · Compound · IntermediateClock Push-up
Body Weight · Chest · Compound · IntermediateClose Grip Chin-up
Body Weight · Lats · Compound · AdvancedClose-grip Push-up
Body Weight · Triceps · Compound · IntermediateClose-grip Push-up (on Knees)
Body Weight · Triceps · Compound · IntermediateCocoons
Body Weight · Abs · Isolation · BeginnerCrab Twist Toe Touch
Body Weight · Abs · Isolation · BeginnerCross Body Crunch
Body Weight · Abs · Isolation · BeginnerCrunch (hands Overhead)
Body Weight · Abs · Isolation · BeginnerCrunch Floor
Body Weight · Abs · Isolation · BeginnerCurl-up
Body Weight · Abs · Isolation · BeginnerCurtsey Squat
Body Weight · Glutes · Compound · IntermediateDead Bug
Body Weight · Abs · Isolation · BeginnerDecline Crunch
Body Weight · Abs · Isolation · BeginnerDecline Push-up
Body Weight · Chest · Compound · IntermediateDecline Sit-up
Body Weight · Abs · Isolation · BeginnerDiamond Push-up
Body Weight · Triceps · Compound · IntermediateDonkey Calf Raise
Body Weight · Calves · Isolation · BeginnerDrop Push Up
Body Weight · Chest · Compound · IntermediateDynamic Chest Stretch (male)
Body Weight · Chest · Compound · BeginnerElbow Dips
Body Weight · Triceps · Compound · AdvancedElbow Lift - Reverse Push-up
Body Weight · Upper Back · Compound · IntermediateElbow-to-knee
Body Weight · Abs · Isolation · BeginnerElevator
Body Weight · Upper Back · Compound · BeginnerFlag
Body Weight · Abs · Isolation · BeginnerFlexion Leg Sit Up (bent Knee)
Body Weight · Abs · Isolation · BeginnerFlexion Leg Sit Up (straight Arm)
Body Weight · Abs · Isolation · BeginnerFlutter Kicks
Body Weight · Glutes · Compound · BeginnerForward Jump
Body Weight · Quads · Compound · BeginnerForward Lunge (male)
Body Weight · Glutes · Compound · IntermediateFrog Crunch
Body Weight · Abs · Isolation · BeginnerFrog Planche
Body Weight · Abs · Isolation · AdvancedFront Lever
Body Weight · Abs · Isolation · AdvancedFront Lever Reps
Body Weight · Upper Back · Compound · AdvancedFront Plank With Twist
Body Weight · Abs · Isolation · IntermediateFull Maltese
Body Weight · Abs · Isolation · BeginnerFull Planche
Body Weight · Abs · Isolation · AdvancedFull Planche Push-up
Body Weight · Chest · Compound · AdvancedGironda Sternum Chin
Body Weight · Lats · Compound · BeginnerGlute Bridge March
Body Weight · Glutes · Compound · BeginnerGlute Bridge Two Legs On Bench (male)
Body Weight · Glutes · Compound · BeginnerGlute-ham Raise
Body Weight · Hamstrings · Isolation · BeginnerGorilla Chin
Body Weight · Abs · Isolation · BeginnerGroin Crunch
Body Weight · Abs · Isolation · BeginnerHalf Knee Bends (male)
Body Weight · Cardio · Compound · BeginnerHalf Sit-up (male)
Body Weight · Abs · Isolation · BeginnerHamstring Stretch
Body Weight · Hamstrings · Compound · BeginnerHands Clasped Circular Toe Touch (male)
Body Weight · Glutes · Compound · BeginnerHands Reversed Clasped Circular Toe Touch (male)
Body Weight · Glutes · Compound · BeginnerHandstand
Body Weight · Triceps · Isolation · AdvancedHandstand Push-up
Body Weight · Triceps · Compound · AdvancedHanging Leg Hip Raise
Body Weight · Abs · Isolation · BeginnerHanging Leg Raise
Body Weight · Abs · Isolation · BeginnerHanging Oblique Knee Raise
Body Weight · Abs · Isolation · BeginnerHanging Pike
Body Weight · Abs · Isolation · BeginnerHanging Straight Leg Hip Raise
Body Weight · Abs · Isolation · BeginnerHanging Straight Leg Raise
Body Weight · Abs · Isolation · BeginnerHanging Straight Twisting Leg Hip Raise
Body Weight · Abs · Isolation · BeginnerHigh Knee Against Wall
Body Weight · Cardio · Compound · BeginnerHip Raise (bent Knee)
Body Weight · Abs · Isolation · BeginnerHug Knees To Chest
Body Weight · Glutes · Compound · BeginnerHyperextension
Body Weight · Lower Back · Isolation · BeginnerHyperextension (on Bench)
Body Weight · Lower Back · Isolation · BeginnerImpossible Dips
Body Weight · Triceps · Compound · AdvancedInchworm
Body Weight · Abs · Isolation · BeginnerInchworm V. 2
Body Weight · Abs · Isolation · BeginnerIncline Close-grip Push-up
Body Weight · Triceps · Compound · IntermediateIncline Leg Hip Raise (leg Straight)
Body Weight · Abs · Isolation · BeginnerIncline Push Up Depth Jump
Body Weight · Chest · Compound · AdvancedIncline Push-up
Body Weight · Chest · Compound · IntermediateIncline Push-up (on Box)
Body Weight · Chest · Compound · IntermediateIncline Reverse Grip Push-up
Body Weight · Chest · Compound · IntermediateIncline Scapula Push Up
Body Weight · Serratus · Compound · IntermediateIncline Twisting Sit-up
Body Weight · Abs · Isolation · BeginnerInverse Leg Curl (bench Support)
Body Weight · Hamstrings · Isolation · BeginnerInverse Leg Curl (on Pull-up Cable Machine)
Body Weight · Hamstrings · Compound · AdvancedInverted Row
Body Weight · Upper Back · Compound · BeginnerInverted Row Bent Knees
Body Weight · Upper Back · Compound · BeginnerInverted Row On Bench
Body Weight · Upper Back · Compound · BeginnerInverted Row V. 2
Body Weight · Upper Back · Compound · BeginnerInverted Row With Straps
Body Weight · Upper Back · Compound · BeginnerIron Cross Stretch
Body Weight · Glutes · Compound · BeginnerIsometric Chest Squeeze
Body Weight · Chest · Compound · BeginnerIsometric Wipers
Body Weight · Chest · Compound · BeginnerJack Burpee
Body Weight · Cardio · Compound · IntermediateJack Jump (male)
Body Weight · Cardio · Compound · BeginnerJackknife Sit-up
Body Weight · Abs · Isolation · BeginnerJanda Sit-up
Body Weight · Abs · Isolation · BeginnerJump Squat
Body Weight · Glutes · Compound · IntermediateJump Squat V. 2
Body Weight · Glutes · Compound · IntermediateKick Out Sit
Body Weight · Hamstrings · Compound · BeginnerKipping Muscle Up
Body Weight · Lats · Compound · AdvancedKnee Touch Crunch
Body Weight · Abs · Isolation · BeginnerKneeling Lat Stretch
Body Weight · Lats · Compound · BeginnerKneeling Plank Tap Shoulder (male)
Body Weight · Abs · Isolation · IntermediateKneeling Push-up (male)
Body Weight · Chest · Compound · IntermediateKorean Dips
Body Weight · Chest · Compound · AdvancedL-pull-up
Body Weight · Lats · Compound · AdvancedL-sit On Floor
Body Weight · Abs · Isolation · AdvancedLean Planche
Body Weight · Abs · Isolation · AdvancedLeft Hook (boxing)
Body Weight · Shoulders · Compound · BeginnerLeg Pull In Flat Bench
Body Weight · Abs · Isolation · BeginnerLeg Up Hamstring Stretch
Body Weight · Hamstrings · Compound · BeginnerLow Glute Bridge On Floor
Body Weight · Glutes · Compound · BeginnerLower Back Curl
Body Weight · Lower Back · Isolation · BeginnerLunge With Jump
Body Weight · Glutes · Compound · IntermediateLunge With Twist
Body Weight · Abs · Compound · IntermediateLying (side) Quads Stretch
Body Weight · Quads · Compound · BeginnerLying Elbow To Knee
Body Weight · Abs · Isolation · BeginnerLying Leg Raise Flat Bench
Body Weight · Abs · Isolation · BeginnerLying Leg-hip Raise
Body Weight · Abs · Isolation · BeginnerMarch Sit (wall)
Body Weight · Glutes · Compound · BeginnerMixed Grip Chin-up
Body Weight · Lats · Compound · AdvancedModified Hindu Push-up (male)
Body Weight · Chest · Compound · IntermediateModified Push Up To Lower Arms
Body Weight · Forearms · Compound · IntermediateMountain Climber
Body Weight · Cardio · Compound · IntermediateMuscle Up
Body Weight · Lats · Compound · AdvancedMuscle-up (on Vertical Bar)
Body Weight · Lats · Compound · AdvancedNeck Side Stretch
Body Weight · Neck · Compound · BeginnerNegative Crunch
Body Weight · Abs · Isolation · BeginnerOblique Crunch V. 2
Body Weight · Abs · Isolation · BeginnerOblique Crunches Floor
Body Weight · Abs · Isolation · BeginnerOne Arm Against Wall
Body Weight · Lats · Compound · AdvancedOne Arm Chin-up
Body Weight · Lats · Compound · AdvancedOne Arm Dip
Body Weight · Triceps · Compound · AdvancedOne Arm Towel Row
Body Weight · Upper Back · Compound · AdvancedOne Leg Donkey Calf Raise
Body Weight · Calves · Isolation · BeginnerOne Leg Floor Calf Raise
Body Weight · Calves · Isolation · BeginnerOne Leg Squat
Body Weight · Glutes · Compound · IntermediateOutside Leg Kick Push-up
Body Weight · Glutes · Compound · IntermediateOverhead Triceps Stretch
Body Weight · Triceps · Isolation · BeginnerPelvic Tilt
Body Weight · Abs · Isolation · BeginnerPelvic Tilt Into Bridge
Body Weight · Glutes · Compound · BeginnerPike-to-cobra Push-up
Body Weight · Glutes · Compound · IntermediatePlyo Push Up
Body Weight · Chest · Compound · IntermediatePosterior Step To Overhead Reach
Body Weight · Abs · Isolation · BeginnerPotty Squat
Body Weight · Abs · Compound · IntermediatePotty Squat With Support
Body Weight · Glutes · Compound · IntermediatePower Point Plank
Body Weight · Abs · Isolation · IntermediatePrisoner Half Sit-up (male)
Body Weight · Abs · Isolation · BeginnerPull Up (neutral Grip)
Body Weight · Lats · Compound · AdvancedPull-up
Body Weight · Lats · Compound · AdvancedPush And Pull Bodyweight
Body Weight · Chest · Compound · BeginnerPush To Run
Body Weight · Cardio · Compound · BeginnerPush-up
Body Weight · Chest · Compound · IntermediatePush-up (wall)
Body Weight · Chest · Compound · IntermediatePush-up (wall) V. 2
Body Weight · Chest · Compound · IntermediatePush-up Inside Leg Kick
Body Weight · Glutes · Compound · IntermediatePush-up On Lower Arms
Body Weight · Triceps · Compound · IntermediatePush-up Plus
Body Weight · Chest · Compound · IntermediatePush-up To Side Plank
Body Weight · Abs · Compound · IntermediateQuads (bodyweight Squat)
Body Weight · Quads · Compound · IntermediateQuarter Sit-up
Body Weight · Abs · Isolation · BeginnerQuick Feet V. 2
Body Weight · Quads · Compound · BeginnerRaise Single Arm Push-up
Body Weight · Chest · Compound · IntermediateRear Decline Bridge
Body Weight · Glutes · Compound · BeginnerRear Deltoid Stretch
Body Weight · Shoulders · Isolation · BeginnerRear Pull-up
Body Weight · Lats · Compound · AdvancedReverse Crunch
Body Weight · Abs · Isolation · BeginnerReverse Dip
Body Weight · Triceps · Compound · AdvancedReverse Grip Pull-up
Body Weight · Lats · Compound · AdvancedReverse Hyper On Flat Bench
Body Weight · Glutes · Compound · BeginnerReverse Plank With Leg Lift
Body Weight · Abs · Isolation · IntermediateRing Dips
Body Weight · Triceps · Compound · AdvancedRocking Frog Stretch
Body Weight · Glutes · Compound · BeginnerRocky Pull-up Pulldown
Body Weight · Lats · Compound · AdvancedRun
Body Weight · Cardio · Compound · BeginnerRun (equipment)
Body Weight · Cardio · Compound · BeginnerRunners Stretch
Body Weight · Hamstrings · Compound · BeginnerRussian Twist
Body Weight · Abs · Isolation · BeginnerScapula Dips
Body Weight · Traps · Compound · AdvancedScapula Push-up
Body Weight · Serratus · Compound · IntermediateScapular Pull-up
Body Weight · Traps · Compound · AdvancedScissor Jumps (male)
Body Weight · Cardio · Compound · BeginnerSeated Calf Stretch (male)
Body Weight · Calves · Isolation · BeginnerSeated Glute Stretch
Body Weight · Glutes · Compound · BeginnerSeated Leg Raise
Body Weight · Abs · Isolation · BeginnerSeated Lower Back Stretch
Body Weight · Lats · Compound · BeginnerSeated Piriformis Stretch
Body Weight · Glutes · Compound · BeginnerSeated Side Crunch (wall)
Body Weight · Abs · Isolation · BeginnerSeated Wide Angle Pose Sequence
Body Weight · Hamstrings · Compound · BeginnerSelf Assisted Inverse Leg Curl
Body Weight · Hamstrings · Isolation · BeginnerSelf Assisted Inverse Leg Curl (on Floor)
Body Weight · Hamstrings · Isolation · BeginnerSemi Squat Jump (male)
Body Weight · Cardio · Compound · IntermediateShort Stride Run
Body Weight · Cardio · Compound · BeginnerShoulder Grip Pull-up
Body Weight · Lats · Compound · AdvancedShoulder Tap
Body Weight · Abs · Isolation · BeginnerShoulder Tap Push-up
Body Weight · Chest · Compound · BeginnerSide Bridge Hip Abduction
Body Weight · Abductors · Compound · BeginnerSide Bridge V. 2
Body Weight · Abs · Isolation · BeginnerSide Hip (on Parallel Bars)
Body Weight · Abs · Isolation · BeginnerSide Hip Abduction
Body Weight · Abductors · Compound · BeginnerSide Lying Floor Stretch
Body Weight · Lats · Compound · BeginnerSide Lying Hip Adduction (male)
Body Weight · Adductors · Compound · BeginnerSide Plank Hip Adduction
Body Weight · Adductors · Compound · IntermediateSide Push Neck Stretch
Body Weight · Neck · Compound · BeginnerSide Push-up
Body Weight · Triceps · Compound · IntermediateSide Wrist Pull Stretch
Body Weight · Forearms · Isolation · BeginnerSide-to-side Chin
Body Weight · Lats · Compound · BeginnerSide-to-side Toe Touch (male)
Body Weight · Abs · Isolation · BeginnerSingle Arm Push-up
Body Weight · Chest · Compound · IntermediateSingle Leg Bridge With Outstretched Leg
Body Weight · Glutes · Compound · BeginnerSingle Leg Platform Slide
Body Weight · Hamstrings · Compound · BeginnerSingle Leg Squat (pistol) Male
Body Weight · Glutes · Compound · AdvancedSissy Squat
Body Weight · Quads · Compound · IntermediateSit-up V. 2
Body Weight · Abs · Isolation · BeginnerSit-up With Arms On Chest
Body Weight · Abs · Isolation · BeginnerSkater Hops
Body Weight · Cardio · Compound · BeginnerSki Step
Body Weight · Cardio · Compound · BeginnerSkin The Cat
Body Weight · Upper Back · Compound · BeginnerSphinx
Body Weight · Lower Back · Compound · BeginnerSpider Crawl Push Up
Body Weight · Glutes · Compound · IntermediateSpine Stretch
Body Weight · Lower Back · Compound · BeginnerSpine Twist
Body Weight · Abs · Isolation · BeginnerSplit Squats
Body Weight · Quads · Compound · IntermediateSquat To Overhead Reach
Body Weight · Quads · Compound · IntermediateSquat To Overhead Reach With Twist
Body Weight · Quads · Compound · IntermediateStalder Press
Body Weight · Triceps · Isolation · BeginnerStanding Archer
Body Weight · Upper Back · Compound · BeginnerStanding Calf Raise (on A Staircase)
Body Weight · Calves · Isolation · BeginnerStanding Calves
Body Weight · Calves · Isolation · BeginnerStanding Calves Calf Stretch
Body Weight · Calves · Isolation · BeginnerStanding Lateral Stretch
Body Weight · Lats · Compound · BeginnerStanding Pelvic Tilt
Body Weight · Lower Back · Compound · BeginnerStanding Single Leg Curl
Body Weight · Hamstrings · Isolation · BeginnerStar Jump (male)
Body Weight · Cardio · Compound · BeginnerStraddle Maltese
Body Weight · Abs · Isolation · BeginnerStraddle Planche
Body Weight · Abs · Isolation · AdvancedStraight Leg Outer Hip Abductor
Body Weight · Abductors · Compound · BeginnerSuperman Push-up
Body Weight · Chest · Compound · IntermediateSuspended Abdominal Fallout
Body Weight · Abs · Isolation · BeginnerSuspended Push-up
Body Weight · Chest · Compound · IntermediateSuspended Reverse Crunch
Body Weight · Abs · Isolation · BeginnerSuspended Row
Body Weight · Upper Back · Compound · BeginnerSuspended Split Squat
Body Weight · Quads · Compound · IntermediateSwimmer Kicks V. 2 (male)
Body Weight · Glutes · Compound · BeginnerSwing 360
Body Weight · Cardio · Compound · BeginnerThree Bench Dip
Body Weight · Triceps · Compound · AdvancedTriceps Dip
Body Weight · Triceps · Compound · AdvancedTriceps Dip (bench Leg)
Body Weight · Triceps · Compound · AdvancedTriceps Dip (between Benches)
Body Weight · Triceps · Compound · AdvancedTriceps Dips Floor
Body Weight · Triceps · Compound · AdvancedTriceps Press
Body Weight · Triceps · Isolation · BeginnerTriceps Stretch
Body Weight · Triceps · Isolation · BeginnerTuck Crunch
Body Weight · Abs · Isolation · BeginnerTwist Hip Lift
Body Weight · Glutes · Compound · BeginnerTwisted Leg Raise
Body Weight · Abs · Isolation · BeginnerTwisted Leg Raise (female)
Body Weight · Abs · Isolation · BeginnerTwo Toe Touch (male)
Body Weight · Lower Back · Compound · BeginnerUpper Back Stretch
Body Weight · Upper Back · Compound · BeginnerUpward Facing Dog
Body Weight · Lower Back · Compound · BeginnerV-sit On Floor
Body Weight · Abs · Isolation · BeginnerVertical Leg Raise (on Parallel Bars)
Body Weight · Abs · Isolation · BeginnerWalking High Knees Lunge
Body Weight · Cardio · Compound · BeginnerWalking Lunge
Body Weight · Glutes · Compound · BeginnerWheel Run
Body Weight · Cardio · Compound · BeginnerWide Grip Pull-up
Body Weight · Lats · Compound · AdvancedWide Grip Rear Pull-up
Body Weight · Lats · Compound · AdvancedWide Hand Push Up
Body Weight · Chest · Compound · IntermediateWide-grip Chest Dip On High Parallel Bars
Body Weight · Chest · Compound · AdvancedWind Sprints
Body Weight · Abs · Isolation · BeginnerWorld Greatest Stretch
Body Weight · Hamstrings · Compound · BeginnerWrist Circles
Body Weight · Forearms · Isolation · BeginnerBrowse by muscle group
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