Body weight exercises use no equipment, the resistance comes purely from gravity and your own body.
This list of exercises without equipment serves as the perfect starter for beginners to do at home but these movements can be made equally demanding for even the most experienced athlete.
The ability to move and handle your bodyweight is something that we learn from a young age. Sadly due to desk-bound jobs and reliance on exercise machines, we are often left struggling to handle even the simplest of body weight exercises.
Watch all 51 Body weight Exercises below:
List of Bodyweight Exercises
Bodyweight movements that involve jumping, hopping and bouncing will be far more challenging and often triple the load through your joints. Beginners should always begin with the more static and less dynamic body weight exercises first.
1 Bodyweight Bridge
Muscle groups: Buttocks, Quads, Hamstrings, Core
Summary: One of the great body weight exercises for activating the buttocks and teaching the lower back to not overwork.
2 Bodyweight Single Leg Deadlift
Muscles used: Hamstrings, Buttocks, Core
Summary: A good lower body bodyweight exercise, that not only challenges your balance but also teaches good core and body alignment. One of the best bodyweight functional movements that are often neglected.
Learn more: Master the kettlebell single leg deadlift
3 Bodyweight Y Squats
Muscle groups: Glutes, Hamstrings, Buttocks, Upper Back, Core
Summary: The y squat is the perfect starting point for beginners and an excellent full-body bodyweight training exercise using no weights. Great for improving mobility too.
Perform a chair squat from the starting position if you lack the muscle strength or rise onto the balls of your feet at the top of the move to make it more challenging.
Discover more: 7 kettlebell squats you need to know
4 Bodyweight Forward Lunge
Muscles used: Glutes, Quads, Hamstrings, Core
Summary: A fundamental lower body strength training body weight exercise using no weights. The lunge position also helps improve hip mobility if you move through a full range of motion.
Learn more: 16 kettlebell lunge variations for beautiful buttocks
5 Bodyweight Lateral Squat
Muscle groups: Glutes, Quads, Hamstrings, Core
Summary: A more difficult variation of the bodyweight squat designed to raise the heart rate a little more.
6 Bodyweight Shoulder Taps
Muscles used: Shoulders, Chest, Back, Core, Glutes
Summary: One of the fundamental bodyweight shoulder exercises and a great introduction to stabilising the upper body using the core muscles. If you can’t perform this body weight exercise then you shouldn’t be doing Push Ups.
Progress this body weight exercise: Master the renegade row variations with 5 progressions
7 Bodyweight Static Lunge
Muscle groups: Glutes, Quads, Hamstrings, Core
Summary: A good introduction to lunging and one of the most effective bodyweight exercises. Challenging for the lower body as well as your balance.
Discover more: 4 home workouts in just 7 minutes
8 Bodyweight Bird Dog
Muscles used: Shoulders, Back, Core, Glutes
Summary: One of the trickiest bodyweight exercises for the back but excellent for improving the postural muscles in the back of the body. Tough on the shoulder stabilisers too!
Learn more: 5 No equipment workouts
9 Bodyweight Back Extensions
Muscle groups: Glutes, Back
Summary: A good body weight back exercise for strengthening the back stabilisers. Keep buttocks squeezed tight to protect the lower back.
10 Bodyweight Yoga Squat
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings
Summary: One of the best bodyweight exercises using no weights for improving strength gains throughout the full body as well as improving mobility too!
Related: 3 beginner bodyweight workouts without equipment
11 Bodyweight Bob & Weave
Muscles used: Glutes, Quads, Hamstrings, Back
Summary: A lower body bodyweight exercise that uses a lateral movement to open up the hips and strengthen the legs.
12 Bodyweight Elbow to Knee
Muscle group: Core
Summary: A nice standing core body weight exercise that will improve your movement skills and balance.
13 Bodyweight Belly Breaths
Muscles used: Core
Summary: Fundamental body weight exercise for teaching good breathing mechanics and strengthening the inner core abdominal muscles. A must for all stressed neck breathers!
Discover more: 5 bodyweight core exercises all beginners should know
14 Bodyweight Cossacks
Muscles used: Glutes, Quads, Hamstrings, Core
Summary: Strengthen and improve your hip flexibility with this movement. A fun bodyweight exercise too!
Related: 5 body weight exercises every beginner should master
15 Bodyweight Hip Openers
Muscle groups: Core, Glutes, Quads, Hamstrings, Shoulders
Summary: A favourite warm up exercise to open up the hips and strengthen the core muscles.
Learn more: Complete guide to hip mobility exercises
16 Bodyweight Wall Slides
Muscles used: Shoulders, Upper Back
Summary: Improve timing and strengthen the upper body with this bodyweight exercise for the back and shoulders.
17 Bodyweight Fast Mountain Climbers
Muscle groups: Shoulders, Core, Glutes, Quads, Hamstrings
Summary: A fast cardio body weight exercise that works into the core and shoulder stabilising muscles too.
18 Bodyweight Side Plank with Rotation
Muscles used: Core, Hips, Shoulders
Summary: A static exercise that strengthens the full side of the body and also mobilises the spine. A challenging bodyweight shoulder exercise too!
19 Bodyweight Push Ups
Muscle groups: Shoulders, Chest, Triceps, Back, Core, Buttocks
Summary: The classic bodyweight push exercise that is often performed so poorly. This minimal equipment exercise should be thought of as a moving core exercise and the perfect alternative to the bench press.
20 Bodyweight Side Lunge with a Reach
Muscles used: Core, Glutes, Quads, Hamstrings
Summary: A unique bodyweight exercise that is great for lower body single leg strength as well as developing mobility through the hips.
21 Bodyweight Slow Mountain Climbers
Muscle groups: Core, Glutes, Shoulders
Summary: A favourite core exercise that also helps improve hip flexibility and shoulder stability.
22 Bodyweight Scissors
Muscles used: Core
Summary: A great core exercise that needs to be performed slowly and correctly to have any effect.
23 Bodyweight Side Shuffles
Muscle groups: Glutes, Quads, Hamstrings
Summary: This weightless exercise increases your heart rate and improves your foot speed.
24 Bodyweight High Knees
Muscles used: Core, Glutes, Quads, Hamstrings
Summary: The ultimate cardio no equipment exercise if performed quickly. Ensure you warm up the lower legs first.
25 Bodyweight Cross Overs
Muscle groups: Core
Summary: A great core stabilising exercise that requires strength and control.
Progress this core exercise: 7 floor based kettlebell core exercises
26 Bodyweight Dead Bug
Muscles used: Core
Summary: A fun and effective core exercise that connects the body via its cross body sling systems.
27 Bodyweight Bird Dog with Rotation
Muscle groups: Core, Buttocks, Back
Summary: A favourite bodyweight back exercise that challenges the core in flexion, extension and rotation.
28 Bodyweight Side Planks
Muscles used: Core, Hips, Shoulders
Summary: A very important lateral stabilising exercise for the core muscles.
29 Bodyweight Double Lunge with Reach
Muscle groups: Core, Glutes, Quads, Hamstrings
Summary: One of the more advanced bodyweight exercises and the ultimate lunging movement pattern that builds strength as well as challenges your cardio.
30 Bodyweight Cross Body Mountain Climbers
Muscles used: Core, Glutes, Shoulders
Summary: Strengthen your core and improve your hip mobility with this exercise. An excellent bodyweight shoulder exercise too.
31 Bodyweight Single Leg Deadlift with Overhead Reach
Muscle groups: Shoulders, Glutes, Quads, Hamstrings, Core
Summary: Another challenging lower body single leg body weight exercise that works into the back of the body.
32 Bodyweight Squat Thrusts
Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings
Summary: Challenging exercise that will condition the entire body from head to toe as well as your heart and lunges.
33 Bodyweight Dirty Dogs
Muscle groups: Shoulders, Core, Back
Summary: A specialised core exercise for those without any back issues. Great for the shoulders too.
34 Bodyweight Burpees
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings
Summary: The ultimate full-body exercise for strengthening as well as improving your cardio. If performed correctly great for the core muscles too!
35 Bodyweight Dive Bomber Push Ups
Muscle groups: Shoulders, Chest, Triceps, Back, Core
Summary: This tough upper body bodyweight exercise uses a combination of moves that strengthens the shoulders and chest while improving mobility.
36 Bodyweight Side Plank with Extension
Muscles used: Shoulders, Core, Hips
Summary: Challenge your core muscles and shoulder stability with this exercise.
37 Bodyweight Jump Squats
Muscle groups: Glutes, Quads, Hamstrings
Summary: Very demanding weightless strength and cardio exercise that uses an explosive movement, only for those who can squat well.
Learn more: Quick guide to the goblet squat
38 Bodyweight Plank to Push Up
Muscles used: Shoulders, Triceps, Core
Summary: A tough moving plank position exercise that transitions from the forearm plank to the push up plank. Great exercise for strengthening the triceps as well as your core strength.
39 Bodyweight Single Leg Up and Down Dogs
Muscle groups: Shoulders, Back, Core
Summary: An advanced version of the standard exercise that challenges the core even harder.
40 Bodyweight Figure 4 Mountain Climbers
Muscles used: Shoulders, Core
Summary: Brilliant exercise for challenging the core muscles as well as your hip mobility.
41 Bodyweight T Push Ups
Muscles used: Core, Chest, Triceps, Glutes
Summary: Take your bodyweight push exercises to the next level with this advanced version of the movement.
42 Bodyweight Reverse Lunge with Lateral Reach
Muscle groups: Buttocks, Hamstrings, Quads, Core
Summary: Single leg strengthener that improves your hip and movement skills too.
43 Bodyweight Breakdancer Push Ups
Muscles used: Shoulders, Triceps, Core, Glutes
Summary: A fun bodyweight push exercise variation that improves hip mobility and shoulder stabilisation.
44 Bodyweight Reverse Lunge and Hop
Muscle groups: Glutes, Quads, Hamstrings
Summary: A demanding lunge variation that should only be attempted once the regular lunge has been mastered.
45 Bodyweight Skaters
Muscles used: Core, Glutes, Quads, Hamstrings
Summary: Improve foot speed, cardio and leg strength with this fun exercise.
46 Bodyweight Reverse Diagonal Lunge with Reach
Muscle groups: Glutes, Quads, Hamstrings, Core
Summary: Get your thinking cap on for this exercise and open up those hips.
47 Bodyweight Cross Body Extension
Muscles used: Back, Core, Shoulders
Summary: A challenging exercise for the shoulders, back and core muscles.
48 Bodyweight Jumping Lunges
Muscle groups: Core, Glutes, Quads, Hamstrings
Summary: Reserved only for the experienced athlete. Build strength and cardio quickly with this exercise.
49 Bodyweight Kangaroos
Muscles used: Glutes, Quads, Hamstrings, Back
Summary: Tough and unusual exercise for the legs and buttocks. Requires excellent technique.
50 Bodyweight Single Leg Burpee
Muscle groups: Core, Glutes, Quads, Hamstrings
Summary: Funky exercise that is only for the very advanced athlete that is comfortable with the regular burpee.
51 Bodyweight Mountain Climber Push Ups
Muscles used: Shoulders, Chest, Triceps, Core
Summary: Build additional strength with this advanced core and push up variation.
Discover more: 13 bodyweight exercises you should use with your kettlebell workouts
FAQ
Yes, beginners can certainly build muscle quickly and safely using a wide range of upper and lower body exercises. Those more advanced will have to use more challenging exercises often using single leg or plyometric movements.
Yes very effective, especially if you perform a range of whole body movements for both the upper and lower body. Bodyweight exercises are great for mobility, fat loss and improving your cardio.
It will depend on the intensity of the workout routine, the reps of each exercise, and how quickly you recover as to whether you can perform them daily.
Have you tried any of these body-weight exercises? Let me know below…
Love the high knees exercise. It’s much harder than you’d think! I’ve started using it for conditioning on days I don’t use kettlebells. Go hard for 15 seconds every minute. My calves were sore for days after the first time, so maybe learn from my experience and ease yourself into it.
wow thanks now i’m getting slimmer
Wow! Great and helpful list – thanks so much!
I am very bad at mountian climbers my leg hurts after i do it.
That sounds like a mobility issue Aida, slow them down.
Great body weight exercises. I’m creating my own fitness challenge (30 day) at work for my employees. A lot of good exercises you have given.
really appreciate the information that you give out on kettlebells. I am a yoga teacher and started to use kettlebells from last year November. I love them. I have the Paul Katami beginners kettlebells drills and combo and the core workout.
warm regards
Kimberley
Greg,
I have a knee that was hurt doing lunges. In Part, its slightly shorter than the other. So forward lunges are out.
Is there any problem with substituting backwards lunges when forwardlunges are called for.?
This doesn’t cause pain so have been using whenever lunges are called for.
Thank You. and love your info..
Hi Rick, yes you can certainly interchange forwards and backwards lunges. Reverse Lunges (backwards) tend to be a little easier because you do not have to brake the forward momentum with your hamstrings in the same way, plus many people often ride the forward lunge too far forwards.
No, there shouldn’t be a problem substituting the forward lunge with the reverse lunge. Just keep in mind a forward lean at the end of the movement will work more of the glutes while an upright position at the end of the movement will work more of the quadriceps.
Hi Greg
I love your 51 bodyweight exersices.
can i buy a copy i can print out on cards or make a book?
thanks, robie
Interesting question Robie, no not right now but maybe in the future.
Hi Greg,
I’m your new fan in kettle bell exercises. I would like to buy your illustrated poster exercises so I can post it in my exercise gym room . Thank you so much!
Warm Regards,
Socrates Sison
Hi Greg, your website and exercise routines are excellent – the best out there. I bought your poster, the big one with the illustrated moves, and it’s incredibly efficient. Am a former bike racer who lives in frigid new england and the routines keep me strong and fit throughout the winter. Keep up the good work.
Hello Greg,
Have been doing the beginners bodyweight challenge. The next step is Advanced which looks like a pretty big jump to me. Would be great if you could make a intermediate video or something to work up to the advanced bodyweight challenge.
Thanks, Jordan
Yes I completely understand Jordan, what you can do is mix a few of the more advanced exercises in with the beginners bodyweight workout or increase the reps in the beginners workout.
Alternatively, I’ve got a 4 week breakdown to help you complete the 500 bodyweight challenge here…
Ok thanks I will try both to see which works better.
Thank you Greg, you videos are great.
Mark
Hi Greg excellent list of exercises I’m just wondering which ones would you do together in a workout or is it intended that you would do the whole lot one after the other? Just because as I’ve viewed through I’ve noticed you’ve introduced the first and last exercise a few times.
Thanks
Mel
Thanks Mel, no this is purely a list of bodyweight exercises for reference not any type of workout.
Hi Greg,
Thank you for your 50 body weight exercises. I am requesting you, please, give me a chart of monthly program of these body weight exercises.
Thanks Santhosh, have you seen my 30 day bodyweight challenge here
Brilliant. This is it. Short list with names and videos. Could you do the same for the kettlebell workouts?
Hi greg I contacted you about my shoulder injury rotator cuff about 2 months ago I have not been doing any shoulder press movements with my Kettlebells I recently saw my gp who said that I had muscle wastage to my right shoulder to build this back up could you suggest any kettlebell moves other than press cheers Scott
Hi Scott, depending on how well your rotator cuff has healed you may be able to start exercises from your hands. Usually exercises horizontal to the body and below are OK. So I would start with the Push Up position and shoulder taps then you can try regular push ups. Work on just a few everyday rather than just blitzing them. In the push up position the shoulder is pushed back into the socket and so is fairly stable.
Hi Greg,
I’m a beginner and I have a breathing question. In your single leg deadlift video, in the beginning you said breath out while stretching out then breath in, and then later you said breath in and then breath out. You need a video on breathing.
Thanks,
Joe Fanelly
Hi Joe, I’ve got more information on breathing during exercises here. I hope this helps.
This is an amazing list! Thank you so much! I appreciate that most of these are safe for the pelvic floor. Keep up the great work!
Thanks Greg, I have learned some new exercises. You have got to have a home in Florida, we visit a place on Marco Island.
Take care
Mike