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Compound Bodyweight Exercises

In a Crunch? Get the Most Bang For Your Buck With These 16 Bodyweight Exercises

May 22 2019

I'm going to let you all in on a little secret: compound exercises are a game changer. They're multijoint movements, like squats and deadlifts, that work large groups of muscle which essentially helps you burn fat and build muscle. Compound exercises can be done with weight (here's a list of weighted compound exercises) or you can simply use your bodyweight. If you're travelling, live in a small space, are new to fitness, or just need something you can do anywhere, give bodyweight exercises a shot.

This list is not a workout, and I don't advise doing these exercises all at once. Instead, choose two to three moves that target your arms and two to three moves that target your lower body to create a workout. Check them out ahead.

Image Source: Getty / Nicola Katie

1. Basic Push-Up

  • Start in a plank position with your arms and legs straight, shoulders above your wrists.
  • Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
  • If this is too difficult, do this exercise with your knees on the floor.
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2. Reverse Lunge With a Knee Drive

  • Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
  • As you lunge back with your left foot, drive your left arm forward to maintain your balance.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
  • From the ground, drive your left knee up coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.
  • If it's too hard to come into to perform the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.
  • This completes one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

3. Single-Leg Deadlift

  • Stand with all your weight on your right foot, abs engaged and chest lifted.
  • Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
  • Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
  • Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.
Image Source: POPSUGAR Photography / Maria del Rio

4. Air Squat

  • Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
  • Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.
  • Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.
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5. Step-Up

  • Place your right foot firmly on the bench with your left foot directly under your left hip.
  • Step up, straightening your right leg, bringing both feet completely onto the bench. Slowly bend your right knee, lowering the ball of your left foot back to the ground, keeping your right thigh engaged. For a more advanced version, you can kick the left knee up as you step up.
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6. Banded Assisted Pull-Up

  • Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
  • Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
  • With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
Image Source: POPSUGAR Photography / Tamara Pridgett

7. Forward Backward Lunge

  • Stand with the feet together.
  • Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
  • Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
  • This counts as one rep.
Image Source: POPSUGAR Photography / Kathryna Hancock

8. Burpee

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending the elbows and then straightening back to a plank.
  • Jump the feet forward to the hands, and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
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9. Elevated Split Squat

  • Begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
  • Straighten your left leg and rise back up to the starting position.
Image Source: Getty / PeopleImages

10. Goblet Squat

  • Start standing with your feet wider than shoulder width. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focussed in your heels, push yourself up to the starting position.
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11. Single-Leg Bridge

  • Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling.
  • Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
  • Slowly lower your body to the floor. You can modify by keeping both feet on the floor.
Image Source: POPSUGAR Photography / Kat Borchart

12. Jump Squat

  • Stand with your feet shoulder-width apart.
  • Start by doing a regular squat, then engage your core and jump up explosively.
  • When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
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13. Crab Walk

  • Sit on the ground with your knees bent, your hands two inches behind you, and your fingers pointing away from your body. If this is too much weight on your wrists, slightly turn your fingers out to the sides of your body. Lift your hips two to three inches off the ground.
  • Step your right foot forward as you simultaneously move your left hand forward. Then repeat on the opposite side. This completes one rep. Focus on perfecting the contralateral movement (moving opposite body parts at the same time).
Image Source: POPSUGAR Photography / Tamara Pridgett

14. TRX Mid-Row

  • Before getting started, make sure the TRX suspension trainer is secured to an anchor point (a fixed object that won't move and can support you weight). The straps should be at mid-length.
  • Grab the handles with each hand and walk your feet out, approximately two feet away from your body. Your arms should be extended in front of you and your body should be in a straight line. The further you walk your feet in front of you, the more challenging the exercise will become.
  • Engage your core and make sure your spine is in a neutral position. Avoid rounding your shoulders and arching your lumbar spine.
  • With your palms facing in and your ribs by your, side pull your elbows back. Keep your core engaged and tension on the straps as you return to the starting position with control. This counts as one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

15. Lunge Jump

  • Stand with your feet together and your knees soft.
  • Jump and come into a lunge with your left leg forward.
  • Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
  • Jump your feet back together to complete one rep.
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16. Push-Up and Rotate

  • Begin in a plank position with your feet in line with your hips.
  • Lower your body toward the floor, and then push through your arms, returning to plank.
  • Twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
  • Return to plank position, bringing your hand back to the floor. This completes one rep.
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