20 Bodyweight Exercises to Get a Full Body Workout at Home

Bodyweight exercises offer numerous benefits, making them an excellent choice for individuals of all fitness levels. They require no equipment, allowing you to work out anywhere—whether at home, in the park, or while traveling.

These exercises engage multiple muscle groups simultaneously, promoting functional strength, balance, and coordination. Since they rely on your own body’s weight for resistance, they can help improve flexibility and endurance, while also reducing the risk of injury compared to weightlifting. In this article, you'll discover 20 effective bodyweight exercises you can do at home. Let's get started!

The Advantages of Bodyweight Exercises

Good for All Levels

Bodyweight Exercises are incredibly versatile and can be tailored to suit people of all fitness levels, from beginners to advanced athletes. For beginners, exercises like squats, push ups, and lunges can be modified to reduce intensity, such as wall push ups or doing squats to a chair. As strength and endurance improve, these exercises can progress in intensity by increasing repetitions, adding variations, or incorporating more challenging movements like jump squats or decline push ups. The ability to adjust the difficulty ensures that bodyweight exercises remain effective and safe regardless of where you start in your fitness journey. Whether you’re just getting started or aiming to push your limits, bodyweight training offers a scalable approach to building strength, endurance, and overall fitness.

Improve Balance and Mobility 

Bodyweight exercises are highly effective for improving both balance and mobility, as they engage multiple muscle groups in dynamic, functional movements. Many bodyweight compound exercises, such as lunges, single leg squats, and plank variations, require you to stabilize your body and maintain control while moving through a range of motion. The Benefits of Compound Exercises further amplify these advantages by allowing you to work multiple muscle groups simultaneously, leading to improved strength and coordination. Additionally, exercises like hip bridges, leg raises, and deep squats encourage flexibility and mobility in key areas like the hips, lower back, and ankles. Regular practice of bodyweight movements can increase joint mobility, improve posture, and enhance body awareness, making everyday movements more efficient and reducing the risk of injury.

Excellent for Technique Development

Bodyweight exercises are excellent for developing proper technique, as they allow you to focus on mastering the foundational movements without the added complexity of weights or equipment. By performing exercises like push ups, squats, planks, and lunges, you can concentrate on form, alignment, and body control, which are critical for preventing injury and maximizing effectiveness. Since bodyweight movements rely on your own body mechanics, they encourage a deeper understanding of movement patterns, helping to improve posture and stability. 

Could be Quick and Simple 

Movements like burpees, jump squats, mountain climbers, and high knees elevate your heart rate, working multiple muscle groups simultaneously and providing a full body workout in just minutes. These exercises can be performed in a circuit or as part of a high intensity interval training (HIIT) session, which allows you to maximize calorie burn, improve cardiovascular fitness, and build strength all without requiring any equipment. The fast paced nature of high intensity bodyweight workouts means you can achieve a highly effective workout in as little as 20-30 minutes, making them ideal for those with busy schedules who still want to challenge themselves and see results.

The Best Bodyweight Workouts

1. Kneeling Squat

The kneeling squat is a lower body exercise that targets the glutes, hamstrings, and core while reducing strain on the knees and lower back compared to traditional squats. This exercise helps improve glute activation, core stability, and hip mobility, making it an excellent variation for those seeking to strengthen their lower body with less impact.

1. Begin by kneeling on the ground with your knees hip width apart and your torso upright. Keep your core engaged and your hands on your hips or by your sides.
2. Slowly lower your hips back, sitting down onto your heels. Keep your torso upright and avoid leaning forward.
3. Press through your knees and squeeze your glutes to lift your hips back up to the starting kneeling position. Ensure your back stays straight and your core remains engaged throughout the movement.
4. Lower down and rise back up for the desired number of repetitions, focusing on squeezing your glutes and maintaining control during each movement.
   
   

2. Overhead Squat

The overhead squat is a challenging full body exercise that primarily targets the legs, core, and shoulders. The overhead position forces the upper body to stabilize, making it an effective exercise for enhancing shoulder and upper back strength as well. It helps develop functional strength and flexibility, making it beneficial for athletic performance and overall fitness.

1. Stand with your feet shoulder width apart, holding a barbell, dumbbell, or any weighted object overhead with your arms fully extended. Keep your elbows locked and your core engaged to stabilize the weight.
2. Lower your body into a squat by pushing your hips back and bending your knees. Keep your chest lifted, and ensure your arms stay extended overhead throughout the movement.
3. Continue lowering until your thighs are parallel to the floor, or go as low as you can while maintaining control and balance. Keep the weight balanced overhead and avoid letting your knees collapse inward.
4. Press through your heels and engage your glutes and core to stand back up, maintaining the overhead position throughout the movement.
   
   

3. Glute Kickback

The glute kickback is an effective bodyweight exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core for stabilization. This movement strengthens the glutes, improves hip mobility, enhances muscular endurance, and supports balance and functional movements.

1. Begin on your hands and knees with your hands directly under your shoulders and your knees under your hips. Keep your back flat and your core engaged.
2. Keeping your knee bent at 90 degrees, lift one leg toward the ceiling, focusing on squeezing your glutes. Your foot should be flexed, with the sole facing upward.
3. Pause briefly at the top of the movement, squeezing your glutes and keeping your hips square to the floor.
4. Slowly lower your leg back to the starting position, keeping tension in the glute and avoiding touching your knee to the ground.
5. Complete the desired number of repetitions on one leg, then switch to the other leg and repeat.
   
   

4. Single-Leg Glute Bridge

The single-leg bridge targets the glutes, hamstrings, and core while also improving balance and stability. Lifting one leg increases muscle engagement and challenges the stabilizers, helping to build strength and reduce the risk of injury, especially for activities that require unilateral leg strength.

1. Lie on your back with your knees bent and feet flat on the floor, hip width apart. Place your arms at your sides with palms facing down.
2. Extend one leg straight up towards the ceiling, keeping it aligned with your hips.
3. Engage your core and press through the heel of your grounded foot.
4. Push through the heel to lift your hips off the ground, creating a straight line from your shoulders to your extended leg.
5. Hold the bridge position briefly, then lower your hips back to the floor.
   
   

5. Side Lying Hip Abduction

The side-lying hip abduction targets the gluteus medius and minimus, essential muscles for hip stability. This exercise enhances balance, coordination, and lower body strength, helping to prevent injuries related to hip and knee instability.

1. Lie on your side with your legs stacked and your head resting on your lower arm. Keep your body in a straight line from head to heels.
2. Use your upper arm for extra support or place a small pillow under your head for comfort.
3. Keeping your bottom leg on the ground, slowly lift your top leg straight up toward the ceiling, keeping it straight.
4. Pause at the top, then slowly lower your leg back down without letting it touch your bottom leg.
   
   

6. Sit Ups

Sit ups primarily target the abdominal muscles, particularly the rectus abdominis, by lifting the upper body toward the knees from a lying position. This exercise strengthens the core, improves stability, and enhances posture and endurance.

1. Lie flat on your back with your knees bent and feet flat on the floor, about hip-width apart. Place your hands behind your head with your elbows pointing out to the sides, or cross your arms over your chest.
2. Tighten your abdominal muscles and press your lower back into the floor to prevent strain.
3. Slowly lift your head, shoulders, and upper back off the floor by engaging your core. Aim to bring your chest toward your knees, keeping your feet flat on the ground.
4. As you lift, exhale and avoid pulling on your neck or head with your hands.
5. Inhale as you slowly lower your upper body back down to the floor in a controlled manner, maintaining engagement in your core.
   
   

7. Bicycle Crunch

The bicycle crunch targets the rectus abdominis and obliques, strengthening the core and improving stability. This exercise engages multiple muscles, enhancing coordination, toning the abs, and supporting everyday movements while reducing the risk of injury.

1. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, elbows wide.
2. Engage your core and lift your shoulders off the ground, keeping your lower back pressed into the floor.
3. Extend your right leg straight out while bringing your left knee toward your chest. At the same time, rotate your torso to bring your right elbow toward your left knee.
4. Quickly switch sides by extending your left leg and bringing your right knee toward your chest while rotating your torso to touch your left elbow to your right knee.

8. Walking Lunges

Walking lunges are an effective bodyweight exercise that primarily targets the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stability and balance. Adding walking lunges to your routine promotes muscular endurance, functional movement, and elevates your heart rate, offering a full body workout in one dynamic exercise.

1. Stand with your feet hip-width apart, hands on your hips or by your sides for balance. Keep your core engaged and your chest lifted.
2. Step forward with your right foot, lowering your body until both knees are bent at 90-degree angles. Ensure your front knee is aligned with your ankle, and your back knee is hovering just above the ground.
3. Push through your front heel to rise up, bringing your back leg forward to step into the next lunge with your left leg, lowering to a 90 degree angle.
4. Continue alternating legs as you walk forward, maintaining proper form and balance with each step.
   
   

9. Forward and Backward Lunge

The forward and backward lunge targets the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stability. This exercise improves balance, flexibility, and coordination, helping to build lower body strength, enhance athletic performance, and reduce the risk of injury. To further challenge your muscles and increase resistance, consider incorporating TRX leg exercises, which provide a dynamic way to boost strength and intensity.

1. Stand with your feet hip-width apart and your hands on your hips or at your sides.
2. Step forward with your right foot, lowering your hips until both knees are bent at about a 90 degree angle. Make sure your right knee is directly above your ankle.
3. Press through your right heel to return to the starting position.
4. Step backward with your right foot, lowering your hips again until both knees are bent at about a 90 degree angle, with your left knee directly above your ankle.
5. Push through your left heel to return to the starting position.

10. Jumping Lunges

Jumping lunges primarily target the quadriceps, hamstrings, glutes, and calves, while also engaging the core for balance and stability. By adding a jump to the traditional lunge, this exercise helps build lower body strength, power, cardiovascular fitness, and coordination.

1. Start in a lunge position with your right foot forward and left foot back, both knees bent at about 90 degrees. Ensure your front knee is directly over your ankle, and your back knee is hovering just above the ground.
2. Push explosively through both feet to jump straight up into the air. While airborne, switch your legs so you land with your left foot forward and your right foot back in a lunge position.
3. Land softly with your knees slightly bent to absorb the impact, immediately dropping into a lunge position with your opposite leg forward.
4. Continue jumping and switching legs with each repetition, maintaining balance and proper form throughout.
   
   

11. Dips

Dips are a highly effective bodyweight exercise that primarily targets the triceps, shoulders, and chest, making them excellent for building upper body strength. This exercise also enhances muscular endurance and shoulder stability, improving functional movement for everyday tasks. By incorporating the TRX bodyweight method, you can modify dips to increase the challenge, further engaging your core and boosting overall upper body strength while maintaining proper form.

1. Sit on the edge of a sturdy bench or chair with your hands placed beside your hips, fingers pointing forward.
2. Extend your legs in front of you, keeping your heels on the ground. For an easier variation, keep your feet flat on the floor.
3. Slide your hips off the edge and lower your body by bending your elbows to about a 90 degree angle, keeping your elbows close to your sides.
4. Press through your palms to lift your body back to the starting position.
   
   

12. Pushup

A push up is a classic bodyweight exercise that primarily targets the chest, triceps, and shoulders while also engaging the core and lower body for stability. This movement helps build upper body strength, endurance, and functional fitness. Push ups are highly adaptable, making them suitable for all fitness levels, and can be modified to increase or decrease intensity.

1. Start in a plank position with your hands placed slightly wider than shoulder width apart and your feet together.
2. Keep your body in a straight line from head to heels, engaging your core and glutes for stability.
3. Bend your elbows to lower your chest toward the ground, keeping your elbows at a 45 degree angle to your body.
4. Press through your palms to straighten your arms and lift your body back to the starting position.
   
   

13. Pike Push Ups

Pike push-ups are an excellent bodyweight arm exercise that targets the shoulders, triceps, and upper chest, with a particular focus on the deltoids. This exercise helps enhance upper body strength, shoulder stability, and core engagement, making it excellent for functional fitness. To increase intensity and add variety to your routine, try incorporating a TRX upper body workout.

1. Start in a high plank position with your hands shoulder width apart, arms straight, and your body forming a straight line from head to heels.
2. Walk your feet toward your hands and lift your hips toward the ceiling, creating an inverted V shape with your body. Keep your head between your arms, and maintain a straight line from your legs to your back.
3. Bend your elbows and lower your head toward the ground, keeping your elbows pointed out slightly and maintaining the pike position.
4. Once your head is close to the ground, press through your hands to straighten your arms, lifting your head back to the starting position.
5. Continue performing the pike push up for the desired number of repetitions, keeping your core tight and focusing on shoulder engagement throughout.

14. Spider Crawl 

The spider crawl is a full-body exercise that targets the shoulders, chest, core, and hip flexors by mimicking a crawling motion, bringing one knee toward the same side elbow. This movement improves functional strength, mobility, coordination, and cardiovascular fitness.

1. Start in a high plank position with your hands shoulder width apart, arms straight, and your body forming a straight line from head to heels. Engage your core throughout.
2. Lift your right leg and bring your knee toward your right elbow, staying as low to the ground as possible. As you do this, step forward with your right hand to move your body forward.
3. Bring your left leg forward, driving your knee toward your left elbow, while stepping forward with your left hand. Keep your hips low and maintain a crawling motion.
4. Continue alternating legs and hands, moving forward in a low, controlled position. Keep your core tight and your back flat.
5. Crawl forward for the desired distance or number of repetitions, focusing on maintaining proper form and engaging your core, shoulders, and hips.

15. Standing Long Jump

The standing long jump is an explosive exercise that targets the quadriceps, hamstrings, glutes, and calves by jumping forward from a stationary position. It helps build lower body strength, improves power and coordination, and enhances overall athletic performance.

1. Stand with your feet shoulder width apart, arms at your sides, and knees slightly bent. Engage your core and focus on a spot in front of you.
2. Lower into a partial squat by bending your knees and hips. At the same time, swing your arms back to generate momentum.
3. Push through your feet and jump forward as far as possible, using the power from your legs and the momentum from your arms. Swing your arms forward and extend your body to maximize distance.
4. Land softly on both feet with your knees bent and your body slightly forward to absorb the impact. Ensure your weight is evenly distributed on both feet.
   
   

16. Burpee

A burpee is a full body exercise that combines a squat, jump, and push up into one movement, making it highly effective for building strength and cardiovascular endurance. Burpees engage multiple muscle groups, including the legs, core, chest, and arms, making them an excellent choice for improving overall fitness and conditioning.

1. Start by standing with your feet shoulder width apart, arms at your sides, and your body upright.
2. Bend your knees and lower into a squat position, placing your hands on the ground in front of you, just outside of your feet.
3. Jump both feet back simultaneously, landing in a plank position with your body in a straight line from head to heels. Keep your core engaged.
4. Lower your chest to the ground by performing a push up, then press back up to return to the plank position.
5. Jump your feet back toward your hands, returning to the squat position.
6. From the squat, explode upward and jump straight into the air, reaching your arms overhead.
   
   

17. Superman

The Superman exercise targets the lower back, glutes, and core, helping to strengthen and stabilize these muscles. This movement improves posture, strengthens the back, and enhances core stability, making it an excellent exercise for overall back health.

1. Lie flat on your stomach with your arms extended straight out in front of you and your legs extended behind you. Keep your body in a straight line, with your forehead resting on the ground.
2. Simultaneously lift your arms, chest, and legs off the ground as high as you can, keeping them fully extended. Engage your core, lower back, glutes, and hamstrings as you lift.
3. Hold the lifted position for a few seconds, keeping your arms and legs extended and your gaze down to avoid straining your neck.
4. Slowly lower your arms, chest, and legs back down to the ground, returning to the starting position.
5. Continue lifting and lowering for the desired number of repetitions, maintaining control and focusing on engaging your core and lower back muscles.
   
   

18. Mountain Climbers

Mountain climbers are a dynamic bodyweight exercise that targets multiple muscle groups, including the core, shoulders, and legs, while providing an excellent cardiovascular workout. This exercise also engages the abdominal muscles for stability and coordination.

1. Start in a plank position with your hands directly under your shoulders, arms straight, and your body forming a straight line from head to heels. Keep your core engaged throughout the movement.
2. Quickly drive your right knee toward your chest, ensuring your hips stay low and your body remains in a plank position.
3. As you return your right leg to the starting plank position, immediately drive your left knee toward your chest, mimicking a running motion.
4. Continue alternating legs at a fast pace, maintaining proper form, keeping your core tight, and stabilizing your hips.
5. Perform the movement for the desired time or number of repetitions, focusing on maintaining control and speed.
   
   

19. Side Planks

Side planks are an effective exercise that primarily strengthen the obliques while also engaging the shoulders, hips, and legs. This movement improves core stability, balance, and overall strength, helping to enhance posture and support functional movements. By targeting muscles that stabilize the spine, side planks can also reduce the risk of injury.

1. Lie on your side with your legs straight and stacked on top of each other. Your bottom elbow should be directly under your shoulder, with your forearm on the ground for support.
2. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. Your body should form a rigid, diagonal line.
3. Keep your core tight and hold the position, ensuring your hips stay lifted and your body remains aligned. Your top arm can rest on your hip or extend upward for added balance.
4. After holding the plank for the desired time, lower your hips back down and switch sides to perform the plank on the other side.

20. Bird Dog

The bird dog is a core exercise that focuses on improving stability, balance, and coordination by engaging the core, lower back, and glutes. This exercise strengthens the muscles that support the spine, improves posture, and enhances overall core stability, making it beneficial for reducing the risk of injury and supporting functional movement in daily activities.

1. Begin on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Keep your back flat and your core engaged.
2. Simultaneously extend your right arm straight forward and your left leg straight back, keeping both parallel to the floor. Engage your core to maintain balance and prevent twisting your hips.
3. Hold the extended position for a few seconds, focusing on keeping your back flat and your body stable.
4. Slowly bring your arm and leg back to the starting position, avoiding any sagging in your back.
5. Now extend your left arm and right leg, and repeat the movement, alternating sides for the desired number of repetitions.

Related: 20 TRX Exercises to Do With a Suspension Trainer + Workouts

Conclusion

Bodyweight exercises are a powerful way to achieve impressive fitness results, and in this article, you've explored 20 highly effective exercises for a complete full-body workout at home. While not all exercises are created equal, this guide focuses on movements that target multiple muscle groups to maximize your results. You'll learn how these exercises can help you build strength, endurance, and flexibility without needing any equipment.