The Best Bodyweight-only Exercises

Top Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Sissy Squat

Intermediate / Bodyweight-only / Quads / squat

A quad-dominant isolation exercise. It places high tension on the quadriceps by shifting the center of mass backward while maintaining a straight line from knees to head.

Reverse Lunge

Beginner / Bodyweight-only / Quads / lunge

A lower-body compound exercise focusing on the glutes and hamstrings. Stepping backward is safer for the knees and improves hip stability and balance.

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

A dynamic lower-body compound exercise. It builds functional strength, balance, and coordination while targeting the quads and glutes.

Side Lying Clam

Beginner / Bodyweight-only / Abductors / isolation

A targeted isolation exercise for the gluteus medius. It is essential for knee health, hip stability, and building lateral glute volume.

Scapula Dips

Beginner / Bodyweight-only / Shoulders / push

A shoulder health movement targeting the serratus anterior and lower traps. It improves scapular depression and stability for heavier pushing exercises.