Do you think you need a gym membership and a rack of heavy weights to get a great workout? Think again. The most powerful piece of fitness equipment you own is your own body.
Bodyweight exercises are the foundation of functional strength. They build muscle, improve your stability, and can be done absolutely anywhere, from your living room to a hotel room. Whether you're a complete beginner or just need a convenient workout option, mastering these five moves will give you a full-body workout that delivers real results.
This guide is a perfect starting point before you move on to adding weights, which we cover in our Ultimate Guide to Strength Training for Beginners. Let's get started.
Most people think you need a gym to get fit—but what if your body alone was the best tool? Watch this video to discover how simple exercises can transform strength and confidence—even without equipment.
1. The Air Squat
The squat is a king among exercises. It's a fundamental human movement that works your entire lower body and core in one go.
How to do it:
Stand with your feet shoulder-width apart, toes pointing slightly outward.
Keep your chest up and your back straight. Engage your core as if you're about to be punched in the stomach.
Push your hips back and bend your knees, lowering yourself as if you’re sitting in an invisible chair.
Go as low as you can comfortably while keeping your back straight and your heels flat on the floor. Aim for your thighs to be parallel to the ground.
Drive through your heels to powerfully return to the starting position.
Why it's great for beginners:
It teaches you the proper movement pattern for countless other weighted exercises (like the Goblet Squat) and builds functional strength for everyday life.
Make it easier/harder:
Easier: Practice squatting down onto a chair or bench. Barely touch the surface, then stand back up.
Harder: Add a pause at the bottom of the squat for three seconds, or progress to jump squats.
2. The Push-Up
The push-up is the ultimate upper-body exercise, targeting your chest, shoulders, and triceps while demanding serious core stability.
How to do it:
Start in a high plank position with your hands planted firmly on the floor directly under your shoulders.
Your body should form a straight line from your head to your heels. Don't let your hips sag or rise.
Lower your body by bending your elbows. Keep them tucked at about a 45-degree angle to your body (not flared out to the sides).
Continue down until your chest is just above the floor.
Press firmly into the ground to push your body back to the starting position.
Why it's great for beginners:
It’s easily scalable. Almost everyone can find a variation they can start with and build upon as they get stronger.
Make it easier/harder:
Easier: Perform the push-up on your knees, or with your hands on an elevated surface like a countertop or a sturdy bench (the higher the surface, the easier it is).
Harder: Elevate your feet on a step or bench.
3. The Plank
The plank isn't about movement; it's about resisting movement. It's one of the best exercises for building deep core strength and stability, which is essential for protecting your spine.
How to do it:
Place your forearms on the ground with your elbows directly under your shoulders and your hands clasped or flat on the floor.
Extend your legs back, resting on your toes.
Lift your hips so your body forms a straight line from your head to your heels.
Engage your core and squeeze your glutes. Hold this position without letting your hips drop.
Why it's great for beginners:
It teaches you how to properly engage your core, a skill that translates to almost every other exercise.
Make it easier/harder:
Easier: Hold the plank from your knees, or start with shorter hold times (e.g., 15-20 seconds).
Harder: Increase your hold time, or try lifting one leg off the ground for a few seconds at a time.
4. The Glute Bridge
We spend too much time sitting, which can lead to weak glute muscles. The glute bridge "wakes up" your glutes and hamstrings, helping to improve posture and reduce lower back pain.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor, about hip-width apart. Your fingertips should be able to just about touch your heels.
Rest your arms by your sides.
Drive through your heels and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Pause for a second at the top, squeezing your glutes hard.
Slowly lower your hips back to the starting position.
Why it's great for beginners:
It’s a low-impact move that effectively isolates the glutes and hamstrings without putting stress on the lower back.
Make it easier/harder:
Easier: Reduce the range of motion.
Harder: Progress to a single-leg glute bridge by extending one leg straight out while you lift your hips.
5. The Lunge
Lunges are fantastic for building single-leg strength, balance, and stability. They work your quads, glutes, and hamstrings while challenging your coordination.
How to do it:
Stand tall with your feet together.
Take a big step forward with your right foot.
Lower your hips until both knees are bent at a 90-degree angle. Your front knee should be directly above your ankle, and your back knee should hover just above the ground.
Keep your chest up and your core engaged.
Push off your right foot to return to the starting position. Repeat on the other side.
Why it's great for beginners:
It highlights and helps correct strength imbalances between your left and right legs.
Make it easier/harder:
Easier: Perform reverse lunges (stepping backward) as they are often easier to control. You can also hold onto a wall or chair for balance.
Harder: Perform walking lunges or add a jump to switch between legs (plyometric lunge).
Ready for the Next Step?
Mastering these five bodyweight exercises will build a powerful foundation of strength and confidence. Once you feel comfortable with them and are ready to add resistance, check out our complete guide on how to integrate weights into your routine.
If you're ready to level up with resistance or spice up your routine with proven tools, see how this compact home kit adds next-level effectiveness.
FAQ: Best Bodyweight Exercises at Home
1. Can you build muscle with just bodyweight exercises?
Yes. Bodyweight movements like push-ups, squats, and planks engage multiple muscle groups and can build strength over time. Progression (e.g., more reps, harder variations) keeps muscles challenged. If you want to see how simple progressions can speed up results, watch this quick video guide here.
2. Are bodyweight exercises enough for weight loss?
They can be. Weight loss mainly depends on calorie balance, but high-intensity bodyweight workouts (burpees, jump squats, mountain climbers) burn calories effectively. Combining them with a balanced diet accelerates fat loss. Some people add structured routines for faster results—this resource shows how.
3. How often should I do bodyweight workouts at home?
Most people benefit from 3–5 sessions per week, alternating between strength and cardio-focused routines. Rest days allow muscle recovery and growth.
4. Do I need equipment for bodyweight training?
No. Bodyweight training relies on gravity and your own mass. However, resistance bands, pull-up bars, or compact kits can add variety and intensity. Curious how minimal equipment multiplies results? Check out this example routine here.
5. What’s the best bodyweight exercise for beginners?
The air squat is often the best starting point—it strengthens legs, improves mobility, and builds a foundation for harder moves like lunges and jump squats. Push-ups (with knee variations if needed) are also excellent.
6. Can bodyweight workouts replace the gym?
For many, yes. Consistent bodyweight routines can improve strength, mobility, endurance, and even build lean muscle. Advanced trainees may eventually want to supplement with weights, but for overall fitness, bodyweight alone can be enough. Not sure if bodyweight training is right for your goals? Here’s a quick breakdown you’ll find helpful.
Read Next: The Ultimate Guide to Strength Training for Beginners
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare professional before making any significant changes to your health routine.