17 Bodyweight Exercises You Should Do at Home to Get Stronger — No Weights Needed

Updated on 12/6/2021 at 5:30 PM

POPSUGAR Photography / Sheila Gim

POPSUGAR Photography | Sheila Gim

Improving your strength and building muscle can be challenging, especially if you don't have access to equipment. But that doesn't mean it's impossible! You can use your body as a weight for a no-equipment workout. Bodyweight exercises can be done anywhere — especially at home — since you don't have to worry about lugging around or storing workout equipment. Plus, bodyweight exercises are great for all fitness levels since there are also many ways to modify full-body moves to help you maximize your workout routine.

As a NASM-certified personal trainer, I've selected these 17 bodyweight exercises, ahead, for you to incorporate into your next equipment-free workout routine. Among these exercises are moves to target every muscle group — including triceps, abs, glutes, and calves. Most of these exercises are also offered with tips to enhance or modify your workout so the moves can meet you at your fitness level. Get ready to strengthen your muscles as you incorporate these bodyweight exercises into your workout routine. Don't be surprised if you feel sore all over tomorrow!

— Additional reporting by Angelica Wilson

Single-Leg Deadlift

Stand with all your weight on your right foot, abs engaged and chest lifted.
Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
Hold this position for a moment, and reach through your left heel to engage the back of your left leg, from hamstring to calf.
Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting your left foot lightly on the ground.
This completes one rep.

Tip: To help with balance, slightly bend your right knee as you reach your torso forward and lift your back leg.

Push-Up and Rotate

Begin in a plank position with your feet in line with your hips.
Lower your body toward the floor, engage your core, then push through your arms, returning to plank.
Twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
Return to plank position, bringing your hand back to the floor, and repeat on the opposite side.
This completes one rep.

Tip: If keeping your pelvis in line with your ribs is difficult in a plank, keep your knees down for the entire exercise.

Lateral Plank Walk

Begin in plank position with your hands underneath your shoulders, body in one straight line.
Keeping your core engaged, cross your right hand over your left as you step your left foot to the left.
Then, simultaneously, step your left hand and right foot to the left, so you're back in plank position. Your hands move together as your feet step apart, keeping your obliques long.
Repeat this for five steps to the left and five steps to the right. Be sure to keep your hips in line with your ribs as you move, drawing your navel toward your spine.
This completes one rep.

Tip: To add more upper-body work to this exercise, add a push-up once you've completed five steps to the left and another push-up after your five steps to the right.

Fire Hydrant

Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg to the right until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor.
With control, lower your leg back to the ground. This will engage the glutes and inner thighs.
This completes one rep.

Bear Hold

Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged, and your spine should be in a neutral position.
With control, lift your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.

Forward Backward Lunge

Stand with your feet together.
Put weight in your left foot, lift your right knee up, and step into a forward lunge. Your front knee should be at a 90-degree angle with your left knee just barely hovering above the ground.
Keeping your lower abs engaged, push into your right heel, come to stand, and immediately step your right foot behind you into a reverse lunge with your left knee at a 90-degree angle.
This counts as one rep.

Close-Grip and Wide-Grip Push-Up

Come into a plank position with your wrists underneath your shoulders and your fingertips pointing forward. Be sure to keep your neck and back in a neutral position — you don't want your spine to round or arch. Be sure to engage your core to help you maintain proper form.
To perform the close-grip push-up, move your hands in about two inches and tuck your elbows close to your ribs as you lower down to the ground. Your spine should still be in a neutral position, and your core should be engaged.
Push your hands through the ground to straighten your arms and return to the starting position.
From here, move your hands about two inches outside of your shoulders and let your elbows go wide as you lower down into a push-up, keeping your neck and spine in a neutral position.
Push your hands through the ground to straighten your arms and return to the starting position.
This counts as one rep. Beginners should complete two sets of five reps. If you're more advanced, complete two sets of 10 reps.

Tip: To modify this move, perform the push-up on your knees.

Marching Bridge

Lie on your back with your hands by your side, with your heels about 12 inches from your pelvis. Press your heels into the floor to come into a bridge position with a neutral spine.
Press your right heel into the floor and engage your lower abs as you raise your left leg until your hip is at 90 degrees, keeping your knee bent. Lower your left leg down, pressing through your glutes so your pelvis doesn't drift to the floor along with your leg.
This counts as one rep.

Lateral Lunge With Knee Drive

Start standing tall with your feet about hip-width apart.
With control, step your right leg out to the right, coming into a lunge. Your left leg should be straight, and there should be a bend in your right knee.
With most of your weight on your right leg/foot, push through your right heel as you simultaneously drive your right knee up and off the ground. Keep your foot flexed (don't point your toes down).
Be sure to keep a 90-degree angle at your right knee and right hip — this is the part of the exercise that fires up your abs.
Return to a standing position.
This counts as one rep.

Tip: If it's hard to keep your balance, you can return to the starting position and then lift your right knee up, instead of doing this in one motion.

Up-Down Plank

Begin in a full plank with your core and quads engaged.
Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
This counts as one rep.

Tip: To modify, do this exercise on your knees.

Crab Walk

Sit on the ground with your knees bent, your hands two inches behind you, and your fingers pointing away from your body. Engage your core and lift your hips two to three inches off the ground.
Step your right foot forward as you simultaneously move your left hand forward. Then repeat on the opposite side. Focus on perfecting the contralateral movement (moving opposite body parts at the same time).
This completes one rep.

Tip: If this is too much weight on your wrists, slightly turn your fingers out to the sides of your body.

Bodyweight Squat

Stand up straight with your head facing forward. Pick a spot at eye level to focus on.
Place your feet slightly wider than shoulder-width apart.
Push your chest up and outward, and hold your hands straight out in front of you, palms facing down.
Begin the exercise by lowering your glutes down like you're going to sit on a chair or bench.
Continue down until your thighs are parallel to the ground. Your weight should be in your heels.
Finish the move by pushing up through your heels and rising back to the standing, or starting, position.
This completes one rep.

Burpee

Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up — keeping your chest and shoulders in line — bending your elbows and then straightening back to a plank.
Jump your feet forward to your hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
This completes one rep.

Tip: To modify, step back into a plank and/or do the push-up on your knees. Instead of jumping, you can do a calf raise by pressing into the balls of your feet while lifting your heels.

Triceps Dip

Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows.
This completes one rep.

Tip: If keeping your hips lifted is too difficult, lower your seat to the ground and perform this exercise seated.

Single-Leg Squat

Stand with your feet hip-distance apart, and raise your right leg, flexing your right ankle and pushing your hips back.
Lower your body while keeping your right leg raised (a squat with one leg). Keep your knees behind your toes and your heels firmly on the floor.
Hold while engaging your core and lifted quad.
Then return to standing.
This completes one rep.

Tip: For more stability, you can use a bench to squat/sit on.

Push-Up With Shoulder Tap

Come into plank position with your arms and legs straight, shoulders above your wrists.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten your arms.
Maintaining a plank position, lift your left hand and tap your right shoulder. Place your left hand back on the ground. Repeat with your right hand. Keep your hip bones pointing toward the floor, by engaging your abs and quads, to prevent rotating your torso.
This counts as one rep.

Tip: To modify, perform the push-up with your knees on the floor.

Wall Sit

Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don't let your knees fall into the midline of your body or sway outward.
Pull your navel to your spine to keep your core engaged and low back on the wall.