Best Bodyweight Exercises
Train anywhere with zero equipment — the best bodyweight exercises for strength, size, and mobility.
Quick Answer
Bodyweight training uses your own weight as resistance — no barbell, no dumbbells, no gym required. It's the most accessible form of strength training and, done right, can build serious muscle, strength, and athleticism.
20+ Best Bodyweight Exercises
Ordered by popularity. Click any exercise for full form cues, video demo, common mistakes, and alternatives.
Wrist Flexibility Stretch
Forearms • Beginner
Sky Reach Squat
Quadriceps, Glutes, Hip Flexors • Beginner
Dead Bug
Abdominals • Beginner
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Intermediate
Push-Up
Chest • Beginner
Bodyweight Squat
Quadriceps • Beginner
Romanian Deadlift
Hamstrings • Intermediate
Plank
Abdominals • Beginner
Bulgarian Split Squat
Quadriceps, Glutes • Intermediate
Split Squat
Quadriceps, Glutes • Intermediate
Diamond Push-Up
Chest, Triceps • Intermediate
Beginner Shrimp Squat
Quadriceps, Glutes • Beginner
Incline Push-Up
Chest • Beginner
Intermediate Shrimp Squat
Quadriceps, Glutes • Intermediate
Pseudo Planche Push-Up
Chest, Shoulders, Triceps • Advanced
Vertical Row
Middle Back, Biceps • Beginner
Advanced Shrimp Squat
Quadriceps, Glutes • Advanced
Hollow Body Hold
Abdominals • Intermediate
Reverse Plank
Glutes, Hamstrings • Intermediate
Ankle Circle
Calves • Beginner
Wall Push-Up
Chest • Beginner
Nordic Hamstring Curl
Hamstrings • Advanced
Side Plank
Obliques • Intermediate
Butterfly Stretch
Adductors • Beginner
About Bodyweight Training
Modern bodyweight training (also called calisthenics) covers everything from basic push-ups to advanced skills like planches, muscle-ups, and one-arm pull-ups. The only equipment you really need is a pull-up bar; rings accelerate progress but aren't required.
How to Train with Bodyweight
When to use
Anytime. Bodyweight exercises work for warm-ups, full workouts, skill practice, active recovery, and travel training. They scale from complete beginner to elite — progress comes from using harder variations, not heavier weight.
Frequency
3–6 days per week depending on volume and movement choices.
Training Tips
- ✓Progress by using harder variations — not more reps. A 5-set 'push-up' workout at 3×8 beats a 3-set 'easier push-up' workout at 3×25.
- ✓Add a pull-up bar and rings as soon as possible. They unlock 70%+ of calisthenics progressions.
- ✓Use proper tempo: 2 seconds down, pause, controlled up. Bodyweight training lives and dies by tempo.
Common Mistakes
- !Doing reps for reps' sake instead of progressing to harder variations. If you can do 3×25 push-ups with good form, it's time for decline push-ups or archer push-ups.
- !Skipping the pull. It's easy to get stuck on push-ups and squats forever and neglect rows, pull-ups, and back work entirely.
- !Ignoring core stability. A strong plank, hollow body hold, and L-sit are non-negotiable for advanced calisthenics.
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Frequently Asked Questions
Can you build muscle with only bodyweight exercises?
Yes — proven by gymnasts, prison inmates, and millions of home trainees. The limit is that once you hit the hardest variations (one-arm pull-up, planche, etc.), you eventually plateau without external load. For most people, that's 2–5 years of progress away.
What are the best bodyweight exercises?
The 'Big Four' of bodyweight training: push-ups (chest, shoulders, triceps), pull-ups (back, biceps), squats (quads, glutes), and dips (chest, triceps). Add core work (planks, L-sits, leg raises) and you've covered every major muscle group.
How many bodyweight workouts per week?
3–6 sessions per week. Beginners do best with 3-day full-body (like the Reddit Recommended Routine). Intermediates can run 4–6 days using a push/pull/legs split with bodyweight progressions.
Do I need a pull-up bar for bodyweight training?
Technically no, but practically yes. Without a pull-up bar you'll struggle to train back muscles well. Doorway bars are cheap and effective. Add a pair of rings for another 30% of calisthenics exercises.
What's the best bodyweight workout program?
The Reddit Recommended Routine is the gold standard for beginners — 3 days per week, full body, built-in progressions, completely free. For intermediates, Convict Conditioning's 6 big movements or a custom bodyweight PPL routine work well.