Body weight exercises can be a great choice for people who are interested in fitness but don’t have an access to a gym.
They range from simple moves like—squats, lunges, push-ups, to more complex ones like—plyo-jumps, single leg squat, pull-ups and burpees.
While there are a few exercises such as “pull-ups” and “dips” that may require some type of equipment, the majority of body weight exercises require none.
It is the most convenient type of strength training you can do to get in shape.
It is also proven to be as effective as other types of strength training.
You’ll boost your metabolism, develop your core strength, and gain muscles, flexibility, and balance. And overall, you’ll experience improvement in your “health and fitness”.
While there are countless bodyweight exercises and variations to choose from, we’ll list our top “50” here.
Most can be modified or progressed to match your exact fitness level. From your legs, abs, back and shoulders, we’ve gathered exercises for every part of your body.
Get stronger and build a better body with body resistance alone.
50 Bodyweight Exercises [Part 1]
* Men can also do these exercises as well.
Scroll down past the image to get full details on how to do each of the exercises on this list.
1. Stand with your leg straight. Bend forward at the waist and touch the floor with your palms. Bend your knees, if necessary.
2. Walk your hands forward as far as you can without letting your hips sag—continue until your body end in a plank position.
3. Now walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary. Repeat 5-6 times.
1. Stand tall with your your arms hanging at your sides, then step forward into a lunge with your right leg.
2. Place your left hand on the ground and your right elbow to the inside of the right foot, pause for 1-2 seconds, then rotate your torso to the right, reaching your right hand overhead.
3. Place both hands to the sides of your right foot and straighten both legs, folding your chest forward toward your right leg. Stand, then repeat with the left leg.
90/90 Hip Stretch
1. From the floor, place front leg in a 90 degree angle directly out in front of you with the knee flat on the ground.Place hands on the floor on each side of the front leg.
2. Slowly lean forward to bring your chest towards your knee, keeping your shoulders squared to the mat. Don’t drop to the elbow unless both can be on the floor equally—and finally once you feel the stretch in your hips and glutes, hold the position for 20-30 seconds. Switch legs and repeat.
Lower Back Hip Twist Stretch
1. Lie flat on your back on a comfortable floor with your legs straight. Keeping both shoulders in contact with the floor. Lift your left leg—knee bent—pull your left leg across your body and try to lower it to the ground until you feel a comfortable stretch in your lower back.
2. Grab the outside of your left knee with your right hand. Hold the stretch position for 20-30 seconds. Switch legs and repeat.
Quadruped Kneeling Hip Stretch
1. Get down on your hands and knees with your palms flat on the floor, shoulder-width apart. Relax your core and make sure your spine is in a neutral position. Keep your head in line with your spine, your shoulders back and avoid locking your elbows
2. Take a big deep breath in. As you breathe out, slowly push your glutes backwards towards your heels. Hold the stretch for 20-30 seconds. As you breathe in, bring your body up onto all fours again. Repeat 3 to 5 times.
Kneeling Hip Stretch
1. Kneel down with one knee on the floor and the other foot in front, knee bent.
2. Placing your hands on your sides, gently push your hips slightly forward. Hold the stretch position for 20-30 seconds. Switch legs and repeat 2-3 times each.
1. Get down on your hands and knees, with palms flat on the floor in front of you, shoulder-width apart. Knees should be slightly wider than your hips.
2. Roll your pelvis back and push the hips backward toward the ground until you feel a nice comfortable stretch in your groin. You should feel the stretch in your inner thighs.
3. Push your hips forward to the ground and repeat. Hold stretch position for 20-30 seconds and repeat 3-5 times.
Inner Thigh Stretch
1. Set up with one foot out to the side. Shift your hips to the side with bent leg.
2. Maintaining a neutral spine, rock your hips backward until you feel a stretch in the inner part of your straight thigh.
Hold the stretch for 20-30 seconds. Switch sides and repeat.
Knee to Chest Stretch
1. Lie on your back with your legs straight and your heels on the floor.
2. Bend your left knee and bring it up to your chest. Grab the top of your left knee with your hands and gently pull down to increase the stretch. Hold the position where you feel a comfortable stretch in your lower back and glutes for 20-30 seconds to release the tightness. Switch legs and repeat.
1. Stand tall with your hands together, arms extended directly in front of your chest.
2. Keeping your arms straight, slowly move your arms back as far as possible. Hold the stretch position for 20-30 seconds. Return and repeat 2-3 times.
1. Standing up straight—and reach your right arm overhead to lengthen the right side of your body. Maintain the length as you bend your right elbow, bringing your fingers to the middle of your upper back.
2. Gently grab your right elbow with your left hand and gently pull the right elbow toward the right. Increase the stretch by lengthening the right side of your torso even more by bending sideways to the left. Hold for 20-30 seconds then switch sides.
Inverted Hamstring Stretch
1. Stand on your right leg with your left knee bent slightly. Without changing the bend in your left knee, bend at your hips and lower your torso until it’s parallel to the floor.
2. As you bend over, raise your arms straight out until they’re in line with your torso. Keep your right leg in line with your body as you lower your torso . Return to the start. Repeat 10-12 times and switch sides.
1. Lie down flat on your back, knees bent and your feet placed hip distance apart on the floor.
2. Take a deep breath in. As you breathe out, lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold the top position for 2-3 seconds. Breathe in as you lower your hips to the floor. Repeat 8 to 12 times.
One Leg Bridge
1. Lie on your back on the floor and bend both knees so that your feet rest on the floor hip width apart, near your glutes. Raise and extend your right leg.
2. Brace your core, squeeze your gluteal muscle and push your hips off the floor toward the ceiling as high as you can forming a straight line from your knees to your shoulders. Pause at the top for 1-2 seconds, then slowly lower your hips back down to the starting position. Do 8-12 reps, then switch sides.
1. Starting from standard plank position, lower your body until you’re resting on your forearms. Keep forearms parallel to each other with hands flat on the ground.
2. Your body should form a straight line. Brace your core, squeeze those glutes. hold the position as long as you can without breaking form.
1. Get down on all fours as you would do for a pushup. Keeping your palms flat and hands directly under your shoulders slightly wider the shoulder-width apart.
2. Your body should form a straight line from your head to your ankle. Contract your abs to prevent your butt from sticking or dipping. With your abs pulling in toward your spine, hold the plank position as long as you can without breaking form.
1. Start in standard plank position. Lift one leg up behind you, foot flexed, keeping your body flat and both the extended and supporting legs straight.
2. Hold the position as long as you can without breaking the form. Lower the leg and repeat on the other side.
1. Begin in downward facing dog, then raise your right leg to move into down-dog split. Bend your right knee and pull it toward your forehead.
2. Straighten the leg back, and repeat the movement for 3-5 times. Switch legs and repeat.
Plank to Push-up
1. Begin in the plank position with your elbows shoulder-width apart on the ground.
2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line. Slowly return to the starting plank position the same way, one arm at a time. Continue alternating the movement from sides to sides for 10-12 repetitions.
1. Lie on your left side with your legs straight. Brace your core and squeeze your glutes.
2. Prop yourself up with your left forearm so your body forms a diagonal line; place your right hand on your hip. Hold the side plank position as long as you can without breaking the form. Switch sides and repeat.
Side Plank Knee-Tuck
1. Lie on your left side with your legs straight. Brace your core and squeeze your glutes.
2. Prop your upper body up on your elbow and forearm. From the side plank position, lift your top knee toward your chest. Hold the position as long as you can without breaking the form. Switch sides and repeat.
Plank to Side Tuck
1. Start in the standard plank position with feet together, hands shoulder-width apart, and abs engaged.
2. Bend knees and jump with your feet in toward right elbow, turning knees to the side. Jump back out to plank and continue alternating for 10-12 reps.
One-Leg Reverse Plank
1. Begin seated with your hands behind you, fingers pointed away. Pressing the heels and hands into the ground, raise your hips until it is in line with your shoulders and knees.
2. Raise and extend your right leg to form a straight line with the rest of your body. Keeping the arms straight, lower your hips toward the ground, then lift it back up to complete one rep. Do 10-12 reps.
Cross Body Mountain Climber
1. Being in the standard plank position with your arms completely straight and directly under your shoulders. Your body should form a straight line from your shoulders to your ankles.
2. Keeping your abs engaged, pick up your right foot and slowly bring your right knee toward your left shoulder. Return to start. Repeat on the other side. Continue alternating sides for 10-12 reps.
1. Lie flat on your back faceup with your shoulder blades and legs raised off of the floor. Keeping your legs straight, lift one leg and bend it at the 90 degree angle.
2. Clap your hands behind your bent leg. Continue scissoring your legs, clapping each time behind your knee.
1. Stand with your feet a few inches apart and your arms at your sides.
2. Jump your legs out while simultaneously bringing arms out and over head. Without pausing, quickly reverse the movement. Repeat.
1. Stand and lift your right leg, knee bent, and press up onto the ball of your left foot. Return to start and lift left leg, alternating legs and swinging your arms as you go.
2. Continue jogging in place, lifting the knees as high as you can.
1. Stand with your back flat against a wall. Walk your feet out about about 2 feet in front of you, feet spread slightly wider than shoulder-width apart.
2. Slide your back down the wall, bending your knees until they are bent at about a 90 degree angle. Your thighs should be parallel to the ground and it should appear that you are sitting in an invisible chair.
Hold this seated position for as long as you can without breaking your form, and keep your abs engaged throughout the exercise.
1. Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor. Keep your torso as upright as you can for the entire movement, with your lower back slightly arched.
2. Brace your core, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back up to the starting position. That’s one repetition. Do 10 to 15 repetitions.
Prisoner Jump Squat
1. Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. Push your hips back and dip your knees in preparation to leap.
2. Explosively jump as high as you can. When you land, immediately squat down and jump again. Continue for 10-12 reps for a total of 3 sets.
1. Start from standing and holding your arms straight out in front of your chest. Step your left leg behind you and to the right so your thighs cross. Bend both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
2. Return to standing, and switch sides to complete one rep. Do 3 sets of 12 to 15 reps.
1. Stand with your feet shoulder width apart. Hands on your waist or together out in front of your chest. Tighten abs.
2. Take a big side step with one leg, about 2-3 feet. Shift your weight towards the leg you just stepped out with, this makes your knee slightly bent and the other leg fully extended. Continue for 10-12 reps.
1. Stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and slowly lower your body until your front thigh is parallel to the floor.
2. Push through your front knee to return back to the standing position. End feet together and repeat with your left leg. That’s one rep. Do 10-12 reps per leg for a total of 2-3 sets.
1. Stand in front of a step or bench and place your left foot on the step.
2. Push your body up until your left leg is straight. Balance on the left leg while you flex your opposite leg at the hip and knee, then return to the starting position. That’s one rep. Switch sides and repeat. Continue alternating to complete 8-10 reps per side.
Single-Leg Romanian Deadlift / RDL
1. Stand with your feet hip-width apart, right foot raised off the floor and your arms at your side.
2. Bendinding forward from your hips and keeping your back flat, raise your right leg straight behind you until your body forms a T and your right arm hangs down from your shoulder. Pause for 1-2 seconds, then return to the starting position. That’s one rep. Complete 10-12 reps, then repeat on the other side.
1. Stand with your feet shoulder-width apart, then bend your knees to squat down and lower your hands to the floor.
2. Jump both feet back to move into a push-up position. Keep your spine straight and abs engaged. Then do a pushup. You can lower to your knees if necessary.
3. Jump your feet back up to your hands. Then as you stand up, jump into the air and reach your hands overhead. That’s one rep. Do 10-12 reps.
1. Stand with your feet shoulder-width apart in front of a sturdy, secure box that’s high enough so that you have to power through your jump in order to land on top of it.
2. Dip your knees, as you were getting ready to squat down and in one motion jump up onto the box, landing softly on both feet. Step down and reset your feet. That’s one rep. Do 8-10 reps.
1. Start in a plank position with your hands at shoulder width. Tighten your core and rotate your torso to the left, raising your left arm toward the ceiling as you roll onto the outside of your right foot.
2. Pause, then reverse the movement to return to start. Repeat on the other side. That’s one rep.
1. Lie face down flat on your stomach with arms fully extended overhead and legs straight back. Keep your neck in a neutral position by looking straight down.
2. Tighten your core to lift both your arms and legs off the ground towards the ceiling. Stop when you feel a flex in your lower back. Your torso needs to stay in contact with the ground. Hold for as long as you can without breaking the form.
1. Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.
2. Squeeze your butt muscles and hold them that way for the entire movement. This helps keep your hips in line with your upper body. Straighten your legs, with your weight on your toes, and set your feet close together
Your body should form a straight line from your ankles to your head. Tighten your abs—as if you were about to be punched in the stomach—and maintain that contraction for the duration of this exercise. This helps keep your body rigid. Your arms should be straight.
3. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
Tips: If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.
Push-up is a simple body weight movement to develop your overall upper-body strength and mobility. A traditional push-up when done correctly engages about about 64 percent of your total-body according to a study published in the Journal of Strength and Conditioning Research. With your feet elevated, it uses up to 75% of your bodyweight.
Pushup is really a full-body workout engaging everything from your arms, pecs, shoulders, abs, glutes to your legs.
Many personal trainers refer to the pushups as “the closest thing to a perfect body weight exercise”, and we cannot agree more.
How to do it:
- Get down into a plank position with your hands firmly placed on the floor, directly under your shoulders.
- Legs are fully extended, forming straight line from your shoulders to your heels.
- Brace your core (tighten your abs) and contract your glutes and hamstrings by flexing your quads.
- Bend your elbows to lower your body towards the floor while keeping your body straight and your head in a neutral position in align with the rest of your body.
- Lower your body until your chest nearly touches the floor. Do not let torso drop or stick out at any point during the move.
- Your body should remain in a straight line from your head to your heels.
- Draw the shoulder blades back and away from your ears, keep the elbows tucked in ( forming a 45 % angle).
- Keep your core engaged.
- Pause for 1-2 seconds. Exhale as you push your body back to the starting position.
- Do 8-12 reps or as many as you can with proper form. Repeat for 2-3 sets.
There you have it!
50 of the most effective body weight exercises you can do to get in shape anywhere, anytime. Bodyweight exercises are easy and simple to do and require no-equipment to get started.
Also checkout the Quick and Simple Bodyweight Workout Routine for Beginners; this routine combines 6 exercises from this “list of exercises”.
What’s your favorite bodyweight move you like to do? Leave me a comment below to let me know.