Equipment
Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
Written by the GymStreak coaching teamUpdated
01
Push-ups, squats, lunges, planks, dips and pull-ups form the core of bodyweight training, and dozens of variations make each one easier or harder. Because there is nothing to load or set up, bodyweight exercises also suit circuits and high-rep conditioning work.
02
You make bodyweight exercises harder by changing leverage (moving from knee push-ups to full push-ups, then decline push-ups), by training one limb at a time (single-leg bridges and split squats), by slowing the tempo, by adding reps, or by cutting rest. Resistance training is effective across a wide range of loads when sets are taken reasonably close to failure, so bodyweight work can build strength and muscle, especially for beginners.
03
Pick one push (a push-up variation), one pull (pull-ups, inverted rows or Superman pulls), one squat or lunge, one hinge or bridge and one core exercise. That covers the whole body in a single session.
BeginnerIntermediateAdvanced
Beginner isolation bodyweight exercise for the glutes, also working the abs, lower back and obliques.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and lower back.
Beginner compound bodyweight exercise for the abs, also working the chest, forearms and shoulders.
Beginner compound bodyweight exercise for the triceps, also working the shoulders.
Beginner compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Beginner isolation bodyweight exercise for the forearms.
Beginner compound bodyweight exercise for the biceps and lats, also working the forearms.
Beginner compound bodyweight exercise for the quadriceps and glutes.
Beginner isolation bodyweight exercise for the abs, also working the hamstrings.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner compound bodyweight exercise for the chest, also working the triceps.
Beginner compound bodyweight exercise for the glutes, also working the abs, obliques and adductors.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner compound bodyweight exercise for the triceps, also working the abs, glutes and hamstrings.
Beginner compound bodyweight exercise for the obliques, also working the abs, lats and shoulders.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner compound bodyweight exercise for the quadriceps, also working the abs, calves and glutes.
Beginner isolation bodyweight exercise for the lower back, also working the hamstrings and glutes.
Beginner compound bodyweight exercise for the chest, also working the triceps.
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and quadriceps.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and traps.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes.
Beginner compound bodyweight exercise for the abs, also working the quadriceps, adductors and abductors.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and hamstrings.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and hamstrings.
Beginner compound bodyweight exercise for the glutes, also working the hamstrings, lower back and adductors.
Beginner isolation bodyweight exercise for the glutes, also working the abs, lower back and obliques.
Beginner compound bodyweight exercise for the abductors, also working the abs, glutes and hamstrings.
Beginner compound bodyweight exercise for the abs, also working the quadriceps.
Beginner compound bodyweight exercise for the chest, also working the abs, forearms and shoulders.
Beginner compound bodyweight exercise for the abs, also working the chest, forearms and glutes.
Beginner compound bodyweight exercise for the abs, also working the chest, lats and lower back.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and lower back.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the chest, also working the triceps and shoulders.
Beginner isolation bodyweight exercise for the abs.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the shoulders, glutes and quadriceps.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner compound bodyweight exercise for the glutes, also working the lower back, quadriceps and adductors.
Beginner compound bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound bodyweight exercise for the middle back, also working the lats and shoulders.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Beginner compound bodyweight exercise for the quadriceps, also working the glutes, hamstrings and calves.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner isolation bodyweight exercise for the abs, also working the glutes, obliques and shoulders.
Beginner isolation bodyweight exercise for the abs, also working the obliques and shoulders.
Beginner isolation bodyweight exercise for the lower back.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
Beginner compound bodyweight exercise for the triceps, also working the chest.
Beginner compound bodyweight exercise for the obliques, also working the abs, chest and hamstrings.
Beginner isolation bodyweight exercise for the abs.
Beginner compound bodyweight exercise for the lats, also working the biceps and forearms.
Beginner compound bodyweight exercise for the chest, also working the abs, lats and middle back.
Intermediate isolation bodyweight exercise for the abs, also working the obliques.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the quadriceps and glutes, also working the hamstrings, adductors and calves.
Intermediate compound bodyweight exercise for the chest, also working the forearms, shoulders and triceps.
Intermediate compound bodyweight exercise for the abs, also working the obliques, quadriceps and lats.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate compound bodyweight exercise for the triceps, also working the chest and shoulders.
Intermediate compound bodyweight exercise for the chest, also working the shoulders and triceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate compound bodyweight exercise for the quadriceps, also working the hamstrings, lower back and adductors.
Intermediate compound bodyweight exercise for the triceps, also working the chest, shoulders and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the abs, also working the chest, glutes and obliques.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate compound bodyweight exercise for the quadriceps, also working the abs, glutes and hamstrings.
Intermediate compound bodyweight exercise for the shoulders, also working the chest, forearms and traps.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate compound bodyweight exercise for the abductors, also working the abs, glutes and obliques.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate isolation bodyweight exercise for the obliques, also working the abs and quadriceps.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound bodyweight exercise for the abs, also working the glutes, hamstrings and lats.
Intermediate isolation bodyweight exercise for the glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the glutes, also working the abs, calves and hamstrings.
Intermediate compound bodyweight exercise for the chest, also working the abs, calves and forearms.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the calves and quadriceps, also working the glutes, hamstrings and lower back.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Advanced isolation bodyweight exercise for the abs, also working the lats.
Advanced isolation bodyweight exercise for the adductors, also working the hamstrings, quadriceps and abs.
Advanced compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Advanced compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Advanced compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Advanced compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Free GymStreak calculators that go with bodyweight training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
