- In this article, you’ll learn bodyweight exercises to target your upper body, lower body & core.
- Then, I’ll give you a guide on how to use these exercises to build your own training program!
Bodyweight training is often overlooked or discounted as a way to build strength. But, truth is you can see huge strength gains by using just your bodyweight!
Benefits of bodyweight training:
- convenient
- improve body awareness
- build a foundation of strength
- get stronger for everyday life
- learn proper form & technique
- improve movement quality in your body’s basic movement patterns
- build strength and improve mobility & stability
Rules of bodyweight training:
- stick to the basics by strengthening your body’s foundational movement patterns – squat, hinge, push, pull, lunge, carry
- utilize progressive overload to continue building strength – perform more volume, use advanced variations of movement patterns, move through a larger range of motion, slow down your tempo, increase your speed/acceleration, improve your movement quality
7 Bodyweight Chest Exercises
Watch the video below or by clicking here for a demonstration of all the exercises!
1️⃣Pushup
The go-to bodyweight chest exercise! Nothing can beat it – it’s simple & effective! Setup in a plank position with your hands slightly wider than shoulder width apart. Bend at your elbows & lower your chest towards the floor in between your hands. Press from your chest back up to a high plank.
2️⃣Incline Pushup
This is an easier version of the standard pushup. Setup in a plank position with your hands on an elevated surface. The rest of the movement is the same as described above!
3️⃣Decline Pushup
This is a harder version of the standard pushup. Setup in a plank position with your feet elevated. Perform the movement as described above!
4️⃣Uneven Pushup
This pushup variation forces on side to work much harder than the other. This is a step towards a one arm pushup! Setup in a plank position with one hand elevated slightly. Perform the pushup as described above.
5️⃣Side to Side Pushup
This is also called the Archer Pushup. Setup in a pushup position with your hands wider than you would place them for a standard pushup. As you lower into the pushup, move your body to one side & extend the other arm. Bring yourself back to the starting position by pressing up with the arm that’s bent & pushing into the hand of the extended arm.
6️⃣Single Arm Chest Fly
This is another variation of the Archer Pushup. Setup in a plank position with your hands on something that will slide on the floor. As you lower yourself into the bottom of the pushup, slide one arm straight out to the side. As you press back up, slide the extended arm back into center.
7️⃣Chest Emphasis Dip
Setup between 2 barstools. Place your hands on them & lift yourself up. Bend your knees so your feet are behind you. Lean forward slightly. Bend your elbows to lower yourself until your upper arms are parallel to the floor. Then press yourself back up by extending your elbows. To make this easier, you can place one foot on the ground to give yourself some assistance!
12 Bodyweight Shoulder Exercises
Watch the video below or by clicking here for a demonstration of all the exercises!
1️⃣Handstand Pushup
Place your hands slightly wider than shoulder width apart. Kick up to the wall. Bend your elbows to lower your head towards the ground. Use your shoulders to press back up.
2️⃣Wall Walk
Start in a plank position. Walk your legs up the wall & your hands back towards the wall. Once your body is straight, walk back out to plank.
3️⃣Pike Press
Elevate your feet & place your hands on the ground. Straighten your legs so your hips are over your head. Bend your elbows to lower your head towards the ground. Use your shoulders to press back up.
4️⃣Downward Dog Pushup
Setup in downward dog. Bend your elbows to lower your head towards the ground. Use your shoulders to press back up.
5️⃣Walkouts
Place your hands on the ground so you’re in a forward fold position. Walk your hands out until you’re in plank. Then walk them back to the starting position.
6️⃣Plank to Bear Press
Setup in a plank position. Press your hips back to your heels using your shoulders. Then return to plank.
7️⃣Hindu Pushup
Begin in downward dog position. Bend your elbows & move your head to the ground. Then pull yourself forward so your chest then stomach then hips slide across the ground. You will end up in an upward facing dog. Reverse the motion back to downward dog.
8️⃣T Raise
Setup in a hinged over position. Raise your arms straight out to the side.
9️⃣L Raise
Setup in a hinged over position. Pull your elbows back, then rotate until your arms are parallel to the ground.
🔟Rear Delt Floor Fly
Lay flat on your back with your arms out in a T position. Press your fists into the ground to lift your torso.
1️⃣1️⃣Face Pull Floor Press
Lay flat on your back with your upper arms resting on the floor, elbows in line with your shoulders & fingers up towards the ceiling. Press your elbows into the ground to lift your torso.
1️⃣2️⃣Swimmers
Lay flat on your stomach with the back of your palms on your lower back. Lift your torso, legs & elbows up. Take the arms out to the side & circle them overhead. Reverse the motion to come back to the starting position.
14 Bodyweight Back Exercises
Watch the video below or by clicking here for a demonstration of all the exercises!
In the rowing variation, squeeze the shoulder blades together to contract your upper back muscles.
In the pull-up & pulldown exercises, contract your lats as you drive your elbows & shoulders down.
1️⃣Table Row
Setup under a table with your knees bent (or straight for a harder variation). Grip the ends of the table & lift your hips off the floor. Squeeze your shoulder blades together & bend your elbows to pull your chest to the edge of the table.
2️⃣Doorway Row
Setup up by gripping a doorframe. Walk your feet forward (further forward is harder). Squeeze your shoulder blades together & bend your elbows to pull your chest to the doorframe.
3️⃣Floor Row
Lay flat on your back with your elbows bent to a 90 degree angle, upper arms on the floor at about a 45 degree angle from your body and forearms perpendicular to the floor. Press your elbows into the ground & squeeze your shoulder blades together to lift your torso towards the ceiling.
4️⃣Plank Row
Setup in plank position with your hands right under your shoulders & feet as wide as needed. Keeping your body still, lift one hand off the ground & perform a single arm row – pull your shoulder back & bend your elbow towards the ceiling.
5️⃣Superman Row
Lay on your stomach with your palms on the ground slightly lower than chest level. Lift your torso, legs & hands off the ground & squeeze your shoulder blades together.
6️⃣Wall Row
Stand against a wall with your head, upper back & hips resting against the wall. Bend your elbows to a 90 degree angle so your fingers are reaching forward. Press your elbows into the wall & squeeze your shoulder blades together to lift your torso away from the wall.
7️⃣Door Pull-up
Grip the top of a door. Pull yourself up by bending your elbows to the ground & pulling your shoulders away from your ears.
8️⃣Superman Pulldown
Lay on your stomach with your arms overhead. Lift your arms, head, torso & legs off the ground. Hold the position as you squeeze your elbows down to your sides.
9️⃣Standing Pulldown
Reach your arms overhead. Keeping a neutral spine (no arching in the lower back) pull your elbows down & shoulders away from your ears.
🔟Lat Pushdown
Sit in between 2 chairs with your knees bent (or straight to make it harder). Place one elbow on each chair with your forearms perpendicular to the ground. Press your elbows down into the chairs to contract your lats & lift your body up.
1️⃣1️⃣Plank Lat Pullover
Setup in plank position with your feet on a sliding surface. Slide your feet backwards then pull your palms backwards & into the floor to engage your lats & slide yourself back into plank. A easier variation of this is to walk the feet back & then forwards.
1️⃣2️⃣Downdog to Plank
Setup in a downward facing dog position. Squeeze your lats to draw your body forward into plank.
1️⃣3️⃣Superman I,Y,W,A Raises
Setup laying on your stomach for this series.
I – Reach the arms overhead with your thumbs facing the ceiling. Lift your legs, torso, head & arms off the ground. Engage through your mid back to lift the arms straight up.
Y – Reach the arms overhead and out in a Y position with your thumbs facing the ceiling. Lift your legs, torso, head & arms off the ground. Engage through your mid back to lift the arms straight up.
W – Bend your elbows to make a W position with your arms & torso. Palms should be resting on the ground. Lift your legs, torso, head & arms off the ground by squeezing your shoulder blades together.
A – Reach your arms back behind you with your palms resting on the ground. Lift your legs, torso, head & arms off the ground by contracting your lats & squeezing your shoulder blades together.
1️⃣4️⃣Posterior Plank
Sit on the floor with your legs extended & palms on the ground next to your hips & fingers pointed forward. Press your hands into the ground & squeeze your shoulder blades together to lift your body in a straight line towards the ceiling.
12 Bodyweight Quad-Dominant Lower Body Exercises
Watch the video below or by clicking here for a demonstration of all the exercises!
1️⃣Narrow Stance Squat
Place your feet at or narrower than hip width apart with your toes pointing forward. Squat!
2️⃣Step Up
Place your foot on a sturdy object. Drive your foot into the object & extend your knee & hip to step up.
3️⃣Forward Lunge
Step one foot forward & bend at both knees to lower into the lunge. Back knee bends towards the floor. Drive through your front foot to step back.
4️⃣Narrow-Stance Split Squat
Setup in a split squat position with one foot forward & the other back & lifted on to the ball of the foot. Bend both knees to lower into the lunge. Drive through the front foot to rise back up.
5️⃣Rear Foot Elevated Split Squat
Setup in a split squat position with your rear foot elevated on a bench. Perform a split squat as described above.
6️⃣Front Foot Elevated Split Squat
Setup in a split squat position with your front foot elevated on an object. Perform a split squat as described above.
7️⃣Front & Rear Foot Elevated Split Squat
Setup in a split squat position with your rear foot elevated on a bench & front foot elevated on an object. Perform a split squat as described above.
8️⃣Single Leg Box Squat
Lift one leg off the ground. Squat down until your hips touch the bench. Drive through the foot on the ground to rise back up.
9️⃣Shrimp Squat
Lift one leg off the ground & bend your knee. Lower into the leg of the planted foot & reach the knee of the lifted leg behind you towards the floor. After your back knee touches the ground, drive through the front foot to rise back up.
🔟Pistol Squat
Lift one leg off the ground & extend it out in front of you. Squat down onto the planted leg. Drive through the foot to rise back up.
1️⃣1️⃣Hack Squat
Lean back against a wall with your feet in front of the wall. Slide your back down the wall to squat down. Slide back up & drive your feet into the ground to rise back up.
1️⃣2️⃣Kneeling Leg Extension
Setup in a kneeling position. Keeping a straight line from the crown of your head to your knees, lean back. Then contract your quads to rise back up.
10 Bodyweight Hamstring-Dominant Lower Body Exercises
Watch the video below or by clicking here for a demonstration of all the exercises!
1️⃣Single Leg Romanian Deadlift
Balance on one foot. Hinge forward from your hips until your torso is parallel to the floor. Rise back up.
2️⃣Hamstring Walkout
Lay flat on your back with your feet flat on the ground & knees bent. Lift your hips then walk your feet out until your legs are straight. Walk your feet back in. Keep your hips lifted for the entire movement.
3️⃣Hamstring Curls
Lay on your back with your knees extended & feet on a surface you can slide on. Lift your hips up & slide your feet towards your butt. Slide them back out. Keep your hips lifted for the entire movement.
4️⃣Nordic Curl
Setup in a kneeling position with your ankles under a sturdy object. Lower your torso down with as much control as possible. Catch yourself in the bottom in a pushup position. Then contract your hamstrings by pulling your feet up against the object & rise back up.
5️⃣Gliding Leg Curl
Setup under a table & grip the edges of it. Extend your legs straight & lift your hips off the ground. Engage your hamstrings to glide forward & bend your knees.
6️⃣Straight Leg Hip Extension
Lay flat on your back with your feet on an elevated surface. Lift your hips by driving your heels into the surface.
7️⃣Single Leg Straight Leg Hip Extension
Lay flat on your back with one foot on an elevated surface & the other lifted in the air. Lift your hips by driving your foot into the surface.
8️⃣Good Morning
Place your feet hip width apart & toes pointing forward. Hinge forward at your hips until your torso is parallel to the floor. Rise back up.
9️⃣Crab Walk
Sit on the floor with your knees bent & feet & palms on the ground. Lift your hips and walk yourself forward.
🔟Half-Kneeling Leg Curl
Setup in a half kneeling position. Tuck your tailbone & lean forward slightly. Holding this position, engage your hamstring to lift your heel towards your butt.
20 Bodyweight Glute Exercises
Watch the video below or by clicking here for a demonstration of all the exercises!
1️⃣Quadruped Kickback
Setup on all fours with your wrists under your shoulders & knees under your hips. Keeping your entire body still, kick one leg back & squeeze your glute.
2️⃣Quadruped Straight Leg Hip Extension
Setup on all fours as described above. Extend one leg behind you keep your toes on the ground. Squeeze your glute and lift the extended leg up.
3️⃣Quadruped Bent Knee Hip Extension
Setup on all fours as described above. Bend one knee so the bottom of your foot faces the ceiling. Squeeze your glute and lift the leg up.
4️⃣Lying Straight Leg Hip Extension
Lay on your stomach. Lift one leg straight up.
5️⃣Lying Bent Knee Hip Extension
Lay on your stomach. Bend one knee so the bottom of your foot faces the ceiling. Lift your leg up like you’re trying to touch the bottom of your foot to the ceiling.
6️⃣Lying Table Straight Leg Hip Extension
Lay on your stomach on a table. The edge of the table should be right under your hip crease. Grip the sides of the table. Lift your legs up keeping your knees straight.
7️⃣Glute Bridge
Lay flat on your back with knees bent & feet flat on the ground. Drive your feet into the ground & squeeze your glutes to bridge your hips up.
8️⃣Single Leg Glute Bridge
Lay flat on your back with knees bent & feet flat on the ground. Lift one foot into the air. Drive the grounded foot into the ground & squeeze your glute to bridge your hips up.
9️⃣Frog Pump
Lay flat on your back with knees bent & bottoms of the feet together. Drive your feet into the ground to bridge your hips up.
🔟Hip Thrust
Rest your upper back on an elevated surface. Knees are bent to a 90 degree angle & feet are flat on the ground. Drive your feet into the ground & bridge your hips up.
1️⃣1️⃣Single Leg Hip Thrust
Rest your upper back on an elevated surface. Knees are bent to a 90 degree angle & feet are flat on the ground. Lift one leg off the ground. Drive your grounded foot into the ground & bridge your hips up.
1️⃣2️⃣Quadruped Fire Hydrant
Setup on all fours with your wrists under your shoulders & knees under your hips. Keeping your entire body still, lift one knee out to the side.
1️⃣3️⃣Quadruped Straight Leg Fire Hydrant
Setup on all fours with your wrists under your shoulders & knees under your hips. Extend one leg straight out to the side in line with your hips. Keeping your entire body still, lift the leg off the ground.
1️⃣4️⃣Bottom Knee Bent Side Plank Leg Abduction
Setup in side plank position with your bottom knee bent & top leg extended. Lift the top leg up.
1️⃣5️⃣Full Side Plank Leg Abduction
Setup in side plank position with both legs stacked. Lift the top leg up.
1️⃣6️⃣Side Plank Clamshell
Setup in the bottom of a modified side plank position with both knees bent. Lift into the side plank & simultaneously lift the top knee away from the bottom (keep the feet together).
1️⃣7️⃣Glute Emphasis Split Squat
Setup in a split squat position. Hinge your torso forward slightly. Then lower into the bottom of your lunge. Drive through your front heel to rise back up.
1️⃣8️⃣Glute Emphasis Reverse Lunge
Hinge your torso forward slightly. Then step back into a reverse lunge. Drive through your front heel to rise back up.
1️⃣9️⃣Glute Emphasis Rear Foot Elevated Split Squat
Setup in a rear foot elevated split squat position. Hinge your torso forward slightly. Then lower into the bottom of your lunge. Drive through your front heel to rise back up.
2️⃣0️⃣Step Down
Stand on an elevated surface with one leg hanging off. Slowly lower down by bending the knee of the supported foot. Drive through your heel to rise back up.
16 Bodyweight Core Exercises
Watch the video below or by clicking here for a demonstration of all the exercises!
1️⃣Hollow Body Rock
Lay flat on your back with arms & legs extended. Draw your abs & lower back down into the floor to lift your body into a “banana” position. Holding this position, rock forward & back.
2️⃣Side Plank
Set up with your elbow directly under your shoulder & legs extended. Use your obliques to lift your hips off the ground.
3️⃣Russian Twist
Sit on the floor & lean back with a straight torso. Lift your feet off the ground & reach your arms forward & up. Keeping your legs still, twist from side to side.
4️⃣Plank
Setup in a plank position with fists next to each other, elbows under shoulders & knees pressed straight. Tuck your pelvis slightly to draw your core up & in.
5️⃣Knee To Elbow Plank
Setup in a high plank position. Draw one knee to the same elbow then set back. Alternate.
6️⃣Knee to Elbow Crossing Plank
Setup in a high plank position. Draw one knee to the opposite elbow then set back. Alternate.
7️⃣Mountain Climber
Setup in a high plank position. Draw one knee straight in towards your chest then set back. Alternate.
8️⃣Leg Raise
Lay flat on your back with legs extended & hands at your side. Engage your core to draw your lower back down to the floor. Using this contraction, lift your legs up. As you lower your legs, keep the lower back pressed into the floor.
9️⃣Walkout
Setup in a high plank position. Walk your hands forward as far as you can then walk them back to under your shoulders.
🔟Dead Bug
Lay flat on your back with knees bent to a 90 degree angle, knees over the hips & ankles in line with your knees. Your wrists, elbows & shoulders should be in a straight line & perpendicular to the floor with fingers reaching towards the ceiling. Holding everything stable, extend opposite arm & leg towards the ground. Alternate.
1️⃣1️⃣Reverse Crunch
Lay flat on your back with knees bent & heels on the ground. Contract your abs to lift the legs up & tuck your hips up at the top of the movement.
1️⃣2️⃣V Up
Lay flat on your back with arms & legs extended. Lift your body into a V position, keeping arms & legs straight.
1️⃣3️⃣Knee Grab Sit Up
Lay flat on your back with legs extended & arms at your side. Hug your knees into your chest as you sit up.
1️⃣4️⃣Side V Up
Lay on your side with legs extended & fingertips at your head. Contract your obliques to lift your upper body & legs until your elbow touches your thigh.
1️⃣5️⃣Seated Leg Tuck
Sit on a chair or bench. Lift your knees up & stabilize yourself with your hands behind you. Extend your knees straight then draw them back in.
1️⃣6️⃣Pike
Setup in a high plank position with your feet on a sliding surface. Use your core to pike your hips up & slide your legs in.
Build Your Own Bodyweight Training Program
Here’s how you can build your own bodyweight workout program using the exercises from above!
Step 1.
Pick how many days per week you want to workout. There are sample 4, 3 and 2 day splits.
Step 2.
Pick one exercise for each body part listed in the workout.
Step 3.
Pick a rep goal for each exercise.
Step 4.
Complete each workout using the instructions below!
- 4 day split – Complete all reps of one exercise then move on to the next.
- 3 & 2 day split – Complete all reps of exercise 1A & 1B however you’d like to break it up, then move on to 2A & 2B, etc.
Step 5.
Each week, try to progress in some way – add reps, decrease rest time, improve movement quality, choose a harder variation of the exercise, etc.
If you haven’t had a chance to grab your FREE copy of The Total Body Workout Guide, click here so I can send it to you!
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