51 Body Weight Exercises You Can Do Anywhere Without Equipment
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.
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.
beginner
Bodyweight Hip Openers
Summary
A favourite warm up exercise to open up the hips and strengthen the core muscles.
Muscles used
Core, Glutes, Quads, Hamstrings, Shoulders
Learn more: Complete guide to hip mobility exercises
beginner
Bodyweight Yoga Squat
Summary
One of the best bodyweight exercises using no weights for improving strength gains throughout the full body as well as improving mobility too!
Muscles used
Shoulders, Core, Glutes, Quads, Hamstrings
Learn more: 3 beginner bodyweight workouts without equipment
beginner
Bodyweight Cossacks
Summary
Strengthen and improve your hip flexibility with this movement. A fun bodyweight exercise too!
Muscles used
Glutes, Quads, Hamstrings, Core
beginner
Bodyweight Elbow to Knee
Summary
A nice standing core body weight exercise that will improve your movement skills and balance.
Muscles used
Core
beginner
Bodyweight Bridge
Summary
One of the great body weight exercises for activating the buttocks and teaching the lower back to not overwork.
Muscles used
Buttocks, Quads, Hamstrings, Core
intermediate
Bodyweight Single Leg Deadlift
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.
Muscles used
Hamstrings, Buttocks, Core
Learn more: Learn the Kettlebell Single Leg Deadlift
advanced
Bodyweight Single Leg Deadlift with Overhead Reach
Summary
Another challenging lower body single leg body weight exercise that works into the back of the body.
Muscles used
Shoulders, Glutes, Quads, Hamstrings, Core
advanced
Bodyweight Kangaroos
Summary
Tough and unusual exercise for the legs and buttocks. Requires excellent technique.
Muscles used
Glutes, Quads, Hamstrings, Back
beginner
Bodyweight Y Squats
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.
Muscles used
Glutes, Hamstrings, Buttocks, Upper Back, Core
Learn more: 7 kettlebell squats you need to know
beginner
Bodyweight Lateral Squat
Summary
A more difficult variation of the bodyweight squat designed to raise the heart rate a little more.
Muscles used
Glutes, Quads, Hamstrings, Core
advanced
Bodyweight Jump Squats
Summary
Very demanding weightless strength and cardio exercise that uses an explosive movement, only for those who can squat well.
Muscles used
Glutes, Quads, Hamstrings
Learn more: Quick guide to the goblet squat
beginner
Bodyweight Static Lunge
Summary
A good introduction to lunging and one of the most effective bodyweight exercises. Challenging for the lower body as well as your balance.
Muscles used
Glutes, Quads, Hamstrings, Core
Learn more: 4 home workouts in just 7 minutes
beginner
Bodyweight Forward Lunge
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.
Muscles used
Glutes, Quads, Hamstrings, Core
beginner
Bodyweight Bob & Weave
Summary
A lower body bodyweight exercise that uses a lateral movement to open up the hips and strengthen the legs.
Muscles used
A lower body bodyweight exercise that uses a lateral movement to open up the hips and strengthen the legs.
intermediate
Bodyweight Side Lunge with a Reach
Summary
A unique bodyweight exercise that is great for lower body single leg strength as well as developing mobility through the hips.
Muscles used
Core, Glutes, Quads, Hamstrings
intermediate
Bodyweight Double Lunge with Reach
Summary
One of the more advanced bodyweight exercises and the ultimate lunging movement pattern that builds strength as well as challenges your cardio.
Muscles used
Core, Glutes, Quads, Hamstrings
intermediate
Bodyweight Reverse Lunge with Lateral Reach
Summary
Single leg strengthener that improves your hip and movement skills too.
Muscles used
Buttocks, Hamstrings, Quads, Core
advanced
Bodyweight Reverse Lunge and Hop
Summary
A demanding lunge variation that should only be attempted once the regular lunge has been mastered.
Muscles used
Glutes, Quads, Hamstrings
intermediate
Bodyweight Reverse Diagonal Lunge with Reach
Summary
Get your thinking cap on for this exercise and open up those hips.
Muscles used
Glutes, Quads, Hamstrings, Core
advanced
Bodyweight Jumping Lunges
Summary
Reserved only for the experienced athlete. Build strength and cardio quickly with this exercise.
Muscles used
Core, Glutes, Quads, Hamstrings
beginner
Bodyweight Wall Slides
Summary
Improve timing and strengthen the upper body with this bodyweight exercise for the back and shoulders.
Muscles used
Shoulders, Upper Back
beginner
Bodyweight Bird Dog
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!
Muscles used
Shoulders, Back, Core, Glutes
Learn more: 5 No equipment workouts
beginner
Bodyweight Back Extensions
Summary
A good body weight back exercise for strengthening the back stabilisers. Keep buttocks squeezed tight to protect the lower back.
Muscles used
Glutes, Back
intermediate
Bodyweight Bird Dog with Rotation
Summary
A favourite bodyweight back exercise that challenges the core in flexion, extension and rotation.
Muscles used
Core, Buttocks, Back
beginner
Bodyweight Push Ups
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.
Muscles used
Shoulders, Chest, Triceps, Back, Core, Buttocks
intermediate
Bodyweight Dive Bomber Push Ups
Summary
This tough upper body bodyweight exercise uses a combination of moves that strengthens the shoulders and chest while improving mobility.
Muscles used
Shoulders, Chest, Triceps, Back, Core
intermediate
Bodyweight Plank to Push Up
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.
Muscles used
Shoulders, Triceps, Core
intermediate
Bodyweight T Push Ups
Summary
Take your bodyweight push exercises to the next level with this advanced version of the movement.
Muscles used
Core, Chest, Triceps, Glutes
intermediate
Bodyweight Breakdancer Push Ups
Summary
A fun bodyweight push exercise variation that improves hip mobility and shoulder stabilisation.
Muscles used
Shoulders, Triceps, Core, Glutes
advanced
Bodyweight Mountain Climber Push Ups
Summary
Build additional strength with this advanced core and push up variation.
Muscles used
Shoulders, Chest, Triceps, Core
beginner
Bodyweight Shoulder Taps
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.
Muscles used
Shoulders, Chest, Back, Core, Glutes
beginner
Bodyweight Belly Breaths
Summary
Fundamental body weight exercise for teaching good breathing mechanics and strengthening the inner core abdominal muscles. A must for all stressed neck breathers!
Muscles used
Core
intermediate
Bodyweight Side Plank with Rotation
Summary
A static exercise that strengthens the full side of the body and also mobilises the spine. A challenging bodyweight shoulder exercise too!
Muscles used
Core, Hips, Shoulders
intermediate
Bodyweight Slow Mountain Climbers
Summary
A favourite core exercise that also helps improve hip flexibility and shoulder stability.
Muscles used
Core, Glutes, Shoulders
intermediate
Bodyweight Scissors
Summary
A great core exercise that needs to be performed slowly and correctly to have any effect.
Muscles used
Core
intermediate
Bodyweight Cross Overs
Summary
A great core stabilising exercise that requires strength and control.
Muscles used
Core
Learn more: 7 floor based kettlebell core exercises
intermediate
Bodyweight Dead Bug
Summary
A fun and effective core exercise that connects the body via its cross body sling systems.
Muscles used
Core
beginner
Bodyweight Side Planks
Summary
A very important lateral stabilising exercise for the core muscles.
Muscles used
Core, Hips, Shoulders
intermediate
Bodyweight Cross Body Mountain Climbers
Summary
Strengthen your core and improve your hip mobility with this exercise. An excellent bodyweight shoulder exercise too.
Muscles used
Core, Glutes, Shoulders
advanced
Bodyweight Dirty Dogs
Summary
A specialised core exercise for those without any back issues. Great for the shoulders too.
Muscles used
Shoulders, Core, Back
intermediate
Bodyweight Side Plank with Extension
Summary
Challenge your core muscles and shoulder stability with this exercise.
Muscles used
Shoulders, Core, Hips
advanced
Bodyweight Single Leg Up and Down Dogs
Summary
An advanced version of the standard exercise that challenges the core even harder.
Muscles used
Shoulders, Back, Core
intermediate
Bodyweight Figure 4 Mountain Climbers
Summary
Brilliant exercise for challenging the core muscles as well as your hip mobility.
Muscles used
Shoulders, Core
advanced
Bodyweight Cross Body Extension
Summary
A challenging exercise for the shoulders, back and core muscles.
Muscles used
Back, Core, Shoulders
beginner
Bodyweight Fast Mountain Climbers
Summary
A fast cardio body weight exercise that works into the core and shoulder stabilising muscles too.
Muscles used
Shoulders, Core, Glutes, Quads, Hamstrings
beginner
Bodyweight Side Shuffles
Summary
This weightless exercise increases your heart rate and improves your foot speed.
Muscles used
Glutes, Quads, Hamstrings
intermediate
Bodyweight High Knees
Summary
The ultimate cardio no equipment exercise if performed quickly. Ensure you warm up the lower legs first.
Muscles used
Core, Glutes, Quads, Hamstrings
intermediate
Bodyweight Squat Thrusts
Summary
Challenging exercise that will condition the entire body from head to toe as well as your heart and lunges.
Muscles used
Shoulders, Triceps, Core, Glutes, Quads, Hamstrings
intermediate
Bodyweight Burpees
Summary
The ultimate full-body exercise for strengthening as well as improving your cardio. If performed correctly great for the core muscles too!
Muscles used
Shoulders, Core, Glutes, Quads, Hamstrings
beginner
Bodyweight Skaters
Summary
Improve foot speed, cardio and leg strength with this fun exercise.
Muscles used
Core, Glutes, Quads, Hamstrings
advanced
Bodyweight Single Leg Burpee
Summary
Funky exercise that is only for the very advanced athlete that is comfortable with the regular burpee.
Muscles used
Core, Glutes, Quads, Hamstrings
Faq
- Can you build muscle with bodyweight exercises?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.
- Are bodyweight exercises effective?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.
- Can I do bodyweight workouts every day?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.