1,316 exercises
The Best 1316 Bodyweight Exercises with Videos & Tips
Explore bodyweight exercises that require zero equipment — ideal for home workouts, travel training, and building foundational strength. Each movement includes HD video demonstrations and form cues to help you train effectively using only your body's resistance.
Frequently Asked Questions
Can I build muscle with just bodyweight exercises?
Yes. Bodyweight exercises build muscle effectively, especially for beginners and intermediate trainees. The key is progressive overload: making movements harder over time by adding reps, slowing tempo, reducing rest, or progressing to more difficult variations (like push-ups to archer push-ups to one-arm push-ups). The upper body responds particularly well to bodyweight pulling and pushing movements.
What are the best bodyweight exercises for beginners?
Start with push-ups, bodyweight squats, lunges, glute bridges, and dead hangs or assisted pull-ups. These cover all major movement patterns (pushing, pulling, squatting, and hinging) with minimal injury risk. Focus on performing each rep with full range of motion and controlled tempo before increasing volume or progressing to harder variations.
How do I make bodyweight exercises harder without adding weight?
Progress through harder variations (e.g., push-up to diamond push-up to decline push-up), slow down the eccentric phase to 3–5 seconds, add pauses at the hardest point of the movement, reduce the number of limbs (single-leg squats, one-arm push-ups), or increase range of motion (deficit push-ups, deep step-ups). These methods increase muscle tension without any equipment.
