Whether you're a complete beginner , fairly new to working out, or already an avid gym goer, the importance of the basic fundamental movement patterns can never be overlooked. We recognize that not everyone may have easy access to a gym, or even a safe outdoor space, like a park, to work out in. It can be equally frustrating if you don't have the equipment — like weights, resistance bands , or kettlebells — at the ready, either.
That's where bodyweight exercises come in. By performing simple and basic fundamental movement patterns, bodyweight exercises do not require any extra fitness equipment or fussy accessories. This isn't a scenario where you'd have to perform hours of bodyweight moves to replicate the benefits of a weighted exercise session, either.
One very small research study — of just 10 previously inactive adults — found that an 11-minute workout session including bodyweight exercise three times a week was enough to benefit cardiorespiratory fitness, per the International Journal of Exercise Science . While those results aren't definitive, they're another point in favor of the benefits of bodyweight moves. We rounded up 12 effective bodyweight exercises to help you kick off your love affair with no-equipment moves.
To help us narrow down a list of "best" bodyweight exercises, we looked for options that were accessible for beginners but could be scaled up to become intermediate and advanced moves, and for exercises that recruited several major muscle groups — compound exercises — to help you get more bang for your buck. We also included lower-body bodyweight exercise options (including a basic squat, wall sit, and lunge), upper-body bodyweight exercises (such as a push-up or plank), and bodyweight moves that target your core too (like the bird dog). Here, a closer look at 10 bodyweight exercises you can try at your next gym session.
How Often Are People Really Working Out? Air Squat The air squat, also known as a bodyweight squat or basic squat, is a foundational lower body exercise. Focus on nailing your technique and pushing away from the floor. A bodyweight squat is always a classic option, but you can also perform a wall sit hold.
To perform a wall sit: Lunge A lunge is a quintessential movement to help develop lower-body strength. The primary muscles involved are the gluteus maximus, hamstrings, quadriceps, and the gastrocnemius and soleus, or calves, per the National Strength & Conditioning Association . Alternating Side Lunge Too often, workout plans favor up-and-down or front-to-back movements and forget about the lateral plane, or movements out to the side.
Enter alternating side lunges. These lunges hone in on the musculature of the lower-body region, including the hip adductor muscles, and challenge stabilization and balance too. Push-Up A classic bodyweight exercise, the push-up is an ideal option when developing upper body strength.
The push up exercise targets the pectoralis major, minor, and triceps musculature, according to the International Journal of Exercise Science . Single-Leg Deadlift Another classic bodyweight exercise option, the single-leg Romanian deadlift (RDL), activates the gluteus medius, minimus and maximus, per the Medicine & Science in Sports & Exercise journal. And while the image shows someone using a kettlebell, this move is challenging with just bodyweight.
Mountain Climber The mountain climber exercise builds off of a traditional push-up or plank position. You can make the exercise more or less intense through timing (simply march your feet faster or slower), and it's a bodyweight exercise that may count as cardio too. Research has suggested that when mountain climbers were incorporated into a high intensity interval training session, exercise capacity increased (measured by VO2peak), according to the Medicine & Science in Sports & Exercise journal from the American College of Sports Medicine.
Plank Up and Down A simple and easy-to-follow variation of the plank exercise, this is a beginner friendly option that challenges the core . Start in a neutral plank position, and challenge your stability throughout the movement. Find the Fun in Fitness With This 30-Minute Lower-Body Workout Bird Dog Although the name might be amusing, the bird dog exercise is a popular bodyweight exercise.
And there's a reason for that. Research suggests that the bird-dog exercise has been an effective way to improve core stability, even with those suffering from low back pain , per the Rehabilitation Research and Practice journal. Single-Leg Hip Bridge The single-leg hip bridge, also referred to as a single-leg glute bridge, is a common bodyweight exercise to target the glutes.
According to the International Journal of Sports Physical Therapy , the single-leg hip bridge emphasizes gluteus maximus and gluteus medius musculature, while also providing a safe way to improve hip joint stability. Plank One of the most classic bodyweight exercises, the plank is a simple and easy way to build stability and core strength. Performing a plank targets the anterior deltoids, rectus abdominus, external abdominal obliques, erector spinae, and gluteus maximus, per the Journal of Strength and Conditioning Research .
Jade Esmeralda , MS, CSCS, is a Staff Writer, Health & Fitness. A life-long martial artist and dancer, Jade has a strong passion for strength & conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.
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