The Best Bodyweight-only Exercises
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A high-tension variation of the lunge. Holding arms overhead increases core demand and challenges thoracic mobility while pulsing keeps tension on the legs.
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A quad-dominant isolation exercise. It places high tension on the quadriceps by using a leaning-back motion while kneeling.
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A quad-dominant squat variation. Standing on a block increases the range of motion and shifts focus to the lower quadriceps and glutes.
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An isolation exercise for the upper abs. Elevating the feet on a bench removes the ability to use the legs for momentum.
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A powerful unilateral exercise that targets the quads and glutes. Elevating the rear foot increases the range of motion and demand on the front leg.
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A high-tension squat variation. Pulsing at the bottom increases the time under tension for the quads and glutes, enhancing muscle endurance.
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A dynamic rotational exercise that improves spinal mobility and core stability while engaging the hamstrings and lower back in a hinged position.
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A dynamic plank variation that challenges core stability against anti-rotational forces. It targets the transverse abdominis, glutes, and shoulders.
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