List of Body Weight Exercises You Can Do at Home.

Incorporating full body weight exercises into your fitness routine is an efficient way to build strength, endurance, and flexibility without the need for any equipment. Here’s a comprehensive guide to fifteen best body weight exercises you can easily perform at home, each targeting different muscle groups to give you a balanced workout.

List of Body Weight Exercise You Can Do At Home

Squat

Objective: Targets the quadriceps, hamstrings, glutes, lower back, and calves.
The squat is a fundamental lower body weight training exercise that targets the quadriceps, hamstrings, and glutes.

How To Do Squat: To perform a squat, stand with your feet shoulder-width apart, engage your core, and lower your body as if you’re sitting back into an imaginary chair. Keep your chest lifted and your knees tracking over your toes. Push through your heels to return to the starting position.

Lunge

Objective: Focuses on the quadriceps, hamstrings, and glutes.

Lunges are another excellent lower body weight leg exercise that targets the quads, hamstrings, and glutes, while also improving balance and stability.

How To Do Lunge: Start by standing tall with your feet together. Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Push through the heel of your front foot to return to the starting position, then repeat on the other side.

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Mountain Climber

Objective: Works the core, shoulders, and legs while providing a cardiovascular benefit.

Mountain climbers are a dynamic exercise that targets the core, shoulders, and legs while also improving cardiovascular fitness.

How To Do Mountain Climber: Begin in a plank position with your hands directly under your shoulders. Engage your core and drive one knee towards your chest, then quickly switch legs, alternating in a running motion.

Push-Up

Objective: Targets the chest, shoulders, triceps, and core.

Push-ups are the best body weight exercises to build muscle that targets the chest, shoulders, and triceps.

How To Do Push Up: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position.

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Plank

Objective: Strengthens the core, shoulders, and arms.

The plank is an isometric exercise that engages the entire core, including the abdominals, obliques, and lower back.

How To Do Plank: Begin in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Hold this position for as long as possible while maintaining proper form.

Burpee

Objective: A best full body weight exercises that improves strength and cardiovascular endurance.

Burpees are a full-body exercise that combines elements of strength training and cardiovascular conditioning.

How To Do Burpee: Begin standing, then squat down and place your hands on the ground. Jump your feet back into a plank position, perform a push-up, then jump your feet back to your hands and explosively jump up into the air, reaching your arms overhead.

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Side Plank

Objective: Targets the obliques, shoulders, and core.
The side plank is a variation of the traditional plank that targets the obliques and improves lateral stability.

How To Do Side Plank: Begin in a plank position, then rotate onto one side, stacking your feet and hips. Lift your hips towards the ceiling, creating a straight line from head to heels. Hold this position, then repeat on the other side.

Reverse Crunch

Objective: Focuses on the lower abdominals.

The reverse crunch targets the lower abs, helping to strengthen and tone the entire core.

How To Do Reverse Crunch: Lie on your back with your arms by your sides and your legs bent at a 90-degree angle. Engage your core and lift your hips off the ground, bringing your knees towards your chest. Slowly lower back down to the starting position.

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Superman

Objective: Strengthens the back, glutes, and hamstrings.

The superman exercise targets the lower back, glutes, and posterior chain, helping to improve posture and prevent lower back pain.

How To Do Superman: Lie face down with your arms extended overhead and your legs straight. Lift your arms, chest, and legs off the ground simultaneously, squeezing your glutes at the top of the movement. Hold for a moment, then lower back down.

Jump Squat

Objective: Increases lower body strength and explosiveness.

Jump squats are a plyometric body weight strength exercises that adds an explosive element to the traditional squat, helping to improve power and athleticism.

How To Do Jump Squat: Start in a squat position, then explosively jump up into the air, reaching your arms overhead. Land softly and immediately lower back into the squat position to complete one rep.

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Handstand (Handstand Wall Walk)

Objective: Works the shoulders, arms, and core.

Handstands are an advanced best body weight exercises that requires upper body strength, balance, and coordination.

How To Do Handstand: Begin by facing a wall and kicking up into a handstand position, using the wall for support if needed. Once in a handstand, try walking your feet up the wall for an added challenge.

Tricep Dips

Objective: Targets the triceps.

Tricep dips are a compound full body weight exercises that targets the triceps, shoulders, and chest.

How To Do Triceps:  Sit on the edge of a sturdy chair or bench with your hands placed behind you, fingers facing forward. Lift your hips off the seat and lower your body until your elbows are bent at a 90-degree angle, then press back up to the starting position.

Spider Crawl

Objective: Engages the core, chest, and shoulders.

Spider crawls are a dynamic best body weight exercises that targets the core, shoulders, and hip flexors.

How To Do Spider Crawl:  Begin in a plank position, then step one foot towards the outside of your hand, keeping your hips low to the ground. Return to the starting position and repeat on the other side, alternating legs with each rep.

Pull-Up

Objective: Strengthens the back, shoulders, and arms.

Pull-ups are a challenging upper body weight strength exercises that primarily targets the back, biceps, and forearms.

How To Do Pull-Up:  If you have access to a pull-up bar, grip it with your palms facing away from you and your hands shoulder-width apart. Hang from the bar with your arms fully extended, then pull your chest towards the bar until your chin clears it. Lower back down with control to complete one rep.

Wall Sit

Objective: Builds endurance and strength in the quadriceps.

Wall sits are an isometric exercise that targets the quadriceps, hamstrings, and glutes.

How To Do Wall Sit:  Stand with your back against a wall and lower your body until your thighs are parallel to the ground, as if you’re sitting in an invisible chair. Hold this position for as long as possible, focusing on maintaining proper form and keeping your core engaged.

This comprehensive list of full body weight exercises offers a varied workout that targets multiple muscle groups, enhancing strength, flexibility, and cardiovascular health. Perfect for home routines, these body weight strength exercises require no equipment and can be modified to suit all fitness levels, making them accessible to everyone looking to improve their physical wellbeing.