Bodyweight exercises are an incredible way to build strength, improve flexibility, and enhance endurance—all without the need for any equipment. Whether you’re working out at home, in a park, or even while traveling, bodyweight exercises are highly versatile, accessible, and effective for beginners.
For those just starting out on their fitness journey, bodyweight exercises allow you to develop functional strength and get accustomed to different movements before progressing to more complex routines. The best part? These exercises can be modified to fit your fitness level, making them a perfect option for anyone looking to get fit without hitting the gym.
In this post, we’ll explore 25 of the best bodyweight exercises that will help you get started with a solid foundation of fitness. These exercises target all major muscle groups, improve mobility, and offer a full-body workout. Let’s get moving!
1. Squats
How to do it:
Stand with your feet shoulder-width apart, keeping your chest up and your core engaged. Slowly bend your knees and lower your hips as if sitting into an invisible chair. Once your thighs are parallel to the floor, push through your heels to return to the starting position.
Benefits:
Squats primarily work the quadriceps, hamstrings, and glutes. This exercise helps build lower-body strength and stability.
Variations:
- Air squats
- Wall squats (for beginners)
- Pulse squats for extra challenge
2. Push-ups
How to do it:
Start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body toward the ground by bending your elbows until your chest almost touches the floor, then press back up.
Benefits:
Push-ups strengthen the chest, shoulders, triceps, and core. They are great for building upper-body strength.
Variations:
- Knee push-ups (easier variation)
- Incline push-ups (hands elevated on a bench)
- Decline push-ups (feet elevated for more intensity)
3. Lunges
How to do it:
Start by standing tall with your feet together. Step forward with one leg, lowering your hips so that both knees bend to about 90 degrees. Push off the front foot to return to the starting position and repeat on the other leg.
Benefits:
Lunges help build strength in the quadriceps, glutes, and hamstrings. They also improve balance and coordination.
Variations:
- Walking lunges (for more mobility)
- Reverse lunges (stepping backward)
- Curtsy lunges (for a more advanced challenge)
4. Glute Bridges
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips toward the ceiling, squeezing your glutes as you rise. Lower your hips back down with control.
Benefits:
Glute bridges target the glutes, hamstrings, and lower back, improving strength in the posterior chain.
Variations:
- Single-leg glute bridges (for increased difficulty)
- Elevated glute bridges (feet on a raised surface)
5. Plank
How to do it:
Start by getting into a forearm plank position. Your body should form a straight line from head to heels. Engage your core and hold the position for as long as possible, ensuring that your hips don’t sag.
Benefits:
Planks build core stability and strength. They also activate the shoulders, glutes, and legs.
Variations:
- Side plank (targeting obliques)
- Plank shoulder taps (alternating taps to shoulders)
- Plank with leg lifts (adds challenge)
6. Mountain Climbers
How to do it:
Begin in a push-up position. Quickly bring one knee toward your chest, then switch legs rapidly as if you were running in place. Keep your core tight to maintain stability.
Benefits:
Mountain climbers are great for cardiovascular endurance and target the core, arms, and legs.
Variations:
- Slow mountain climbers (for beginners)
- Cross-body mountain climbers (bring opposite knee toward elbow)
7. Bird Dogs
How to do it:
Start on all fours, with your wrists under your shoulders and knees under your hips. Extend your right arm forward while simultaneously extending your left leg back. Hold for a moment, then return to the starting position. Switch sides.
Benefits:
Bird dogs improve core stability, balance, and coordination. They also target the back and shoulders.
Variations:
- Hold the extended position for 5-10 seconds for added difficulty
- Perform the exercise slowly for more focus
8. Superman
How to do it:
Lie face down with your arms extended in front of you. Lift your arms, chest, and legs off the floor at the same time, squeezing your glutes and lower back. Hold briefly, then lower back down.
Benefits:
The Superman exercise strengthens the lower back, glutes, and shoulders, promoting spinal stability.
Variations:
- Alternate arm and leg lifts
- Hold for longer durations
9. Bicycle Crunches
How to do it:
Lie on your back with your hands behind your head and legs lifted. Bring your right knee toward your chest while simultaneously twisting your torso to bring your left elbow toward that knee. Extend the right leg out and twist to the other side, alternating sides.
Benefits:
Bicycle crunches target the obliques and the rectus abdominis (upper abs), enhancing core strength.
Variations:
- Slow down the movement for more controlled activation
- Add a twist at the end of each rep for more intensity
10. Triceps Dips
How to do it:
Sit on a bench or chair, with your hands placed on the edge. Slide your hips off the edge and lower your body by bending your elbows to about 90 degrees. Press back up to the starting position.
Benefits:
This exercise strengthens the triceps and also works the shoulders and chest.
Variations:
- Use a lower bench for increased difficulty
- Perform the dips with one leg extended for more challenge
11. Wall Sit
How to do it:
Slide down a wall until your knees form a 90-degree angle, as though sitting in a chair. Hold the position for as long as you can.
Benefits:
Wall sits build endurance and strength in the quadriceps, glutes, and calves.
Variations:
- Add pulses (small up-and-down movements) for more intensity
- Hold for extended periods of time
12. High Knees
How to do it:
Jog in place while lifting your knees as high as possible, engaging your core to keep the movement controlled.
Benefits:
High knees are a fantastic cardio exercise that also targets the lower abs and hip flexors.
Variations:
- Slow down the pace for a less intense workout
- Add arm movements to increase the challenge
13. Side Leg Raises
How to do it:
Lie on your side with your legs stacked on top of each other. Raise your top leg to about a 45-degree angle, then lower it back down without touching the ground.
Benefits:
Side leg raises target the glutes, hips, and outer thighs.
Variations:
- Add ankle weights for increased resistance
- Perform slow and controlled movements for more muscle engagement
14. Standing Calf Raises
How to do it:
Stand with your feet hip-width apart. Slowly rise onto the balls of your feet, lifting your heels as high as possible, then lower back down.
Benefits:
Calf raises strengthen the calves, improve ankle mobility, and enhance balance.
Variations:
- Single-leg calf raises for increased intensity
- Hold the position at the top for 3-5 seconds
15. Jumping Jacks
How to do it:
Start standing with your feet together and arms at your sides. Jump your feet out while raising your arms overhead. Return to the starting position by jumping your feet back together and lowering your arms.
Benefits:
Jumping jacks are an excellent full-body workout that improves cardiovascular endurance, coordination, and agility.
Variations:
- Half-jacks for less intensity
- Squat jacks for a more challenging version
Conclusion
Bodyweight exercises offer a fantastic entry point for anyone looking to improve their fitness. Whether you’re working out at home, in a gym, or outdoors, these 25 exercises will help you build a strong foundation, improve your mobility, and increase your overall strength. The beauty of bodyweight exercises is their scalability; as you progress, you can increase the intensity, add variations, or even combine exercises for full-body workouts.
Remember, consistency is key. Start slow, listen to your body, and over time, you’ll see real improvements in your strength and endurance. Happy training!