Have a goal to build muscle? Bodyweight exercises are a good place to start. You'll build up strength and get comfortable in the movement patterns without the added stress (and injury potential) of weights. Once you get stronger, you can progress [1] to using weights, increasing your reps [2], or switching to single-leg or jumping variations. Plus, you can do bodyweight moves anytime, anywhere [3] and pack them into fast, challenging circuits if you want to rev your heart rate.
But not every bodyweight exercise is created equal, so of course we wanted to know which ones are the best for building muscle [4] and getting strong. To find out, we surveyed nine certified personal trainers for their favourite muscle-building, no-weight-needed exercises. Check out 11 of their choices ahead, and add them to your workouts to increase your strength and sculpt those muscles.
Bulgarian Split Squat
"This is one of the best movements you can perform for your legs," said Tim Liu [6], CSCS. "It opens up your hips, builds your quads, glutes, and balances out the strength difference between the two legs." The single-leg structure demands more of your leg muscles, added Sean Light, NSCA, of 4A Health [7]. You can do this move with or without dumbbells.
- Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
- Press your right heel into the ground to straighten your right knee. This completes one repetition.
Air Squat
The squat will tone your glutes and thighs, sure, "but it's also a great exercise to reinforce proper posture and work the stabilizer muscles in your back and those deep core muscles," said Laura Su, CSCS-NSCM, of LS Training [8]. "When done correctly, it's also a great way to stay mobile and gain mobility."
- 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.
Pull-Up
One of the most difficult bodyweight exercises out there, pull-ups "challenge the biceps but also the traps, lats, scapular retractors, and to some extent the core," Alex said. "Pull ups are a great upper-body workout." If you have trouble with a full pull-up, try the band-assisted version shown here, or progress up to one with these pull-up-focussed strengthening moves [9].
- Place a large resistance band [10] 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.
- This counts as one rep.
Basic Push-Up
"Push-ups are truly one of the best bodyweight exercises you can master," said Angie Asche [11], MS, RD, CSSD, an ACSM-certified personal trainer and exercise physiologist. "They are excellent for building upper body and core strength, activating your chest, arms, shoulders and core."
- 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.
Alternating Reverse Lunge
Walking or stationary lunges "are an excellent way to strengthen your lower body, especially your quads, hamstrings, and glutes," Angie told POPSUGAR. "Lunges also help improve balance and core stability." They'll also help you pinpoint muscle imbalances and increase symmetrical strength in both legs, added Alexa Massie [12], NASM-certified personal trainer and lead instructor at CycleBar Naples.
- Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
- 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.
- Step the left foot in, and lunge back with the right foot.
- This counts as one rep.
Glute Bridge
"Glute bridges are a great way to target your glutes and hamstrings," Angie said. "They also help to strengthen your lower back and hip mobility."
- Lie on your back with your knees bent and your feet flat on the ground.
- Leave your arms down by your sides with your palms flat on the floor.
- Press down into the ground with your heels and push your hips into the air as high as you can to form a flat bridge.
- Squeeze your glutes at the top of the motion while holding for a 2-3 count.
- Lower down with control. This counts as one rep.
Hip Thrusts
Hip thrusts are one of the best exercises to improve your glute strength, said Lauren Lobert, DPT, OMPT, CSCS, and owner of APEX Physical Therapy [13]. "Glute strength is incredibly important for preventing or improving back, knee, and hip pain."
- Sitting on the floor with your legs extended, rest your back against a stable bench.
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down to the ground.
- This is one rep.
- Advance the movement by placing a barbell or dumbbell over your hip joints. You can place a towel or shoulder cushion on the bar for comfort (optional).
V-Ups
New York City-based trainer Reggie Chambers [14], NASM, said that V-ups are one of his favourite exercises for strengthening the core. "It hits the lower and upper abs together and if done properly, it will increase the heart rate, giving it a cardio effect as well."
- Lie face up with arms and legs extended and resting on the floor.
- Keep abs tight and lift hands and feet to meet over torso.
- Lower your arms and legs toward the floor to complete one rep.
- If this variation is too difficult, bend the knees.
Jump Squat
"Jump squats are excellent for strengthening the glutes, hamstrings, lower back, and core," said Jackie Wilson, NASM, CEO and founder of NOVA Fitness Innovation Studios [15] in NYC. The move also helps you develop power and explosiveness, improve balance, and revs up your cardiovascular system, she added.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat [16], 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.
- This counts as one rep.
Burpee
Everyone's fave! Jackie said the burpees are full-body exercises that build strength while revving your heart rate. "Burpees attack the entire body in a functional way. This movement strengthens the arms, shoulders, chest, core, and legs," she explained. "Further, the intensity of the movement torches calories and boosts the metabolism." If you can't do a full burpee, try these build-up variations [17].
- 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.
- This counts as one rep.