The Best No Equipment Exercises

Top Exercises

Bodyweight Wall Squat

Beginner / Bodyweight-only / Quads / squat

An isometric exercise for lower-body endurance. It targets the quadriceps and glutes while teaching proper spinal alignment against a flat surface.

Bodyweight Overhead Squat

Intermediate / Bodyweight-only / Quads / squat

A challenging mobility and strength exercise. It requires exceptional thoracic, hip, and ankle mobility to maintain an upright posture with arms overhead.

Bodyweight Pulse Squat

Beginner / Bodyweight-only / Quads / squat

A high-tension squat variation. Pulsing at the bottom increases the time under tension for the quads and glutes, enhancing muscle endurance.

Bodyweight Rear Lunge

Beginner / Bodyweight-only / Quads / lunge

A foundational unilateral leg exercise. Stepping backward emphasizes the glutes and hamstrings while being more shoulder and knee-friendly than forward lunges.

Bodyweight Kneeling Sissy Squat

Beginner / Bodyweight-only / Quads / squat

A quad-dominant isolation exercise. It places high tension on the quadriceps by using a leaning-back motion while kneeling.

Bent Over Twist

Beginner / Bodyweight-only / Back / core

A dynamic rotational exercise that improves spinal mobility and core stability while engaging the hamstrings and lower back in a hinged position.

Bent Knee Lying Twist

Beginner / Bodyweight-only / Back / core

A restorative and strengthening exercise for the core and spine. It targets the obliques and improves rotational mobility in the lower back.

Bench Dip

Beginner / Bodyweight-only / Triceps / isolation

A compound pushing exercise for the triceps and chest. It is an effective bodyweight movement that can be performed anywhere with an elevated surface.