You don’t need a gym membership or a rack of dumbbells to get strong. With just your bodyweight and a little space, you can build serious muscle and strength — zero equipment required.
Bodyweight exercises aren’t just for beginners, either. When done with proper form and smart progressions, they can target every major muscle group and deliver results. They also build functional strength — the kind that supports everyday movement, joint health, and longevity.
With that in mind, we’ve rounded up seven of the best bodyweight strength exercises to help you build muscle and improve total-body fitness. Start where you are and trust that progress will come, one rep at a time.
Can you really build strength without weights?
For those of us who prefer working out at home but don’t have the space for a ton of dumbbells, the good news is that it is possible to build strength without weights. And it’s surprisingly effective, too.
While lifting weights is a tried-and-true method for increasing muscle mass, bodyweight exercises train your muscles in functional, compound patterns that often recruit more than one muscle group simultaneously. Think push-ups, squats, and planks — simple but powerful moves that build all-around body strength.
What’s more, bodyweight exercises can be scaled to suit your level. You can slow down the tempo, increase the range of motion, add pauses at the toughest point, or progress to more challenging variations. So whether you’re new to strength training or looking to shake up your regular routine, bodyweight workouts are a powerful, accessible way to build strength — anywhere, anytime.
1. Push-up
Muscles worked: Chest, shoulders, triceps, core
Why it works: Push-ups are a classic upper-body strengthener. They also demand core engagement and total-body control, making them one of the most effective no-equipment exercises.
How to do it: Start in a high plank with your hands slightly wider than shoulder-width. Lower your body in a straight line by bending your elbows, keeping them at about a 45-degree angle. Press back up to the starting position. You may need to drop to your knees, and build up to starting from your feet over time.
Make it harder: If you really fancy a challenge, try decline push-ups, diamond push-ups, or pause at the bottom for a tempo variation.
2. Squat
Muscles worked: Quads, glutes, hamstrings, core
Why it works: The humble squat is the hero of bodyweight exercises. It strengthens key muscle groups in your legs, improves mobility in the hips and knees, and builds a strong, stable base. Definitely one to add to your workout repertoire.
How to do it: Stand with feet hip-width apart. Bending your knees, send your hips back and lower your body as if sitting into a chair. Keep your chest lifted and knees tracking over your toes. Lower until your thighs are parallel to the floor (or as low as possible), then push through your heels to return to standing.
Make it harder: Try jump squats, tempo squats (hold the squat for 3 seconds), or single-leg pistol squat progressions (not for the faint-hearted).
3. Glute bridge
Muscles worked: Glutes, hamstrings, core
Why it works: Glute bridges isolate the glutes and hamstrings while also training hip extension — essential for posture, performance, and injury prevention.
How to do it: Lie on your back with knees bent and feet flat, hip-width apart. Brace your core, then press through your heels to lift your hips toward the ceiling. Squeeze your glutes at the top, then lower back down with control.
Make it harder: Try single-leg glute bridges (these are tough), or elevate your feet on a step for more range.
4. Plank
Muscles worked: Core, shoulders, glutes
Why it works: Planks are one of the best ways to build core strength without movement (aka an isometric hold). They also engage the shoulders, glutes, and lower back.
How to do it: Start on your forearms and toes, keeping elbows under shoulders. Engage your glutes and core, keeping your body in a straight line from head to heels. Don’t let your hips drop or pike up.
Make it harder: There are many plank variations to try. Add leg lifts, shoulder taps, or side plank dips for oblique engagement.
5. Reverse lunge
Muscles worked: Quads, hamstrings, glutes
Why it works: Lunges are a classic for a reason. They strengthen each leg independently, improving balance and coordination while targeting major lower-body muscles.
How to do it: Stand tall. Step one foot back and lower your knee to the floor, keeping your front knee over your ankle and your torso upright. Push off your back foot to return to standing. Repeat on the other side.
Make it harder: Add a knee drive at the top, slow down the tempo, or try jumping lunges for power.
6. Superman hold
Muscles worked: Lower back, glutes, shoulders
Why it works: The superman hold is great for strengthening the posterior chain (the muscles along the back of your body), which often gets neglected but is key for good posture and spinal health.
How to do it: Lie face down with arms extended overhead. Lift your arms, chest, and legs off the floor at the same time. Hold for a few seconds, squeezing your glutes and back, then lower back down with control.
Make it harder: Add pulses at the top or extend the hold time.
7. Wall sit
Muscles worked: Quads, glutes, core
Why it works: Wall sits are a great way to build lower-body endurance and stability. They challenge your muscles through isometric tension, and they’re also one of the best exercises for strengthening knees.
How to do it: Stand with your back against a wall. Slide down until your knees form a 90-degree angle and your thighs are parallel to the ground. Hold the position, keeping your back flat and core engaged.
Make it harder: Hold for longer, or add pulses or a weight (like a backpack or a set of the best adjustable dumbbells) on your lap.
Want to build a full routine? Try combining 2–3 of these moves into a circuit, repeating for 3 rounds. It’s a sure-fire way to build your strength up without purchasing any equipment.
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