The Best Bodyweight Exercises for Full-Body Strength

Upper Body Strength

Push-Ups

Ah, the classic push-up. Simple, yet brutally effective. Whether you’re a newbie or a seasoned pro, there’s a push-up variation for you.

• Standard Push-Up: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up. Watch here

• Incline Push-Up: Place your hands on an elevated surface like a bench or sturdy table. Great for beginners easing into push-ups. Watch here

• Decline Push-Up: Feet elevated on a chair or bench, hands on the floor. This targets the upper chest and shoulders. Watch here

• Diamond Push-Up: Hands close together under your chest, forming a diamond shape with your fingers. Triceps will hate you, but they’ll thank you later. Watch here

• Archer Push-Up: Spread your arms wide, shifting your weight from one side to the other. It’s like doing a one-armed push-up, but with training wheels. Watch here

• Pike Push-Up: From a downward dog position, lower your head towards the ground by bending your elbows, then push back up. It’s like trying to kiss the floor without actually doing it. Watch here

Dips (Using a Chair or Bench)

Got a chair? Then you’ve got a tricep-toning machine.

• Chair Dips: Place your hands on the edge of a chair, feet extended forward. Lower your body by bending your elbows, then push back up. Remember, if the chair has wheels, this exercise becomes “extreme” level. Watch here

Handstand Progressions

Handstands: because sometimes you need to flip your perspective (and your body).

• Wall-Assisted Handstand: Kick up into a handstand against a wall. Hold for time, gradually increasing as you get more comfortable. Warning: may cause an influx of Instagram likes. Watch here

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Lower Body Strength

Squats

If you want buns of steel, squats are your best friend.

• Air Squats: Stand with feet shoulder-width apart, lower your hips back and down as if sitting into a chair, then return to standing. Watch here

• Jump Squats: Perform a regular squat, but explode upwards into a jump. Land softly and repeat. Great for when you want to feel the burn… and then some. Watch here

Lunges

Because walking is too basic.

• Forward Lunges: Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Push back to starting position and switch legs. Watch here

• Reverse Lunges: Like forward lunges, but stepping backward. Perfect for confusing your muscles (and anyone watching). Watch here

• Walking Lunges: Perform a lunge, but instead of stepping back, step forward into the next lunge. It’s like walking, but with style. Watch here

• Bulgarian Split Squats: Place one foot behind you on a bench or chair, lower your body by bending the front knee. Fancy name, killer exercise. Watch here

Step-Ups

Stairs aren’t just for getting to the next floor.

• Step-Ups: Find a sturdy chair or bench. Step up with one foot, then bring the other foot up. Step down and repeat. Bonus points if you do it to the rhythm of your favorite song. Watch here

Glute Bridges & Hip Thrusts

For when you want to work your backside without leaving the floor.

• Glute Bridge: Lie on your back, knees bent, feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Watch here

• Hip Thrusts: Similar to glute bridges but with your upper back elevated on a bench. More range of motion means more gains. Watch here

Core Strength

Planks & Variations

Because holding still has never been so challenging.

• Standard Plank: Forearms and toes on the ground, body in a straight line. Hold it. Try not to think about how time seems to slow down. Watch here

• Side Plank: Balance on one forearm and the side of your foot, body in a straight line. Great for obliques and pretending you’re a starfish. Watch here

• Plank Reach-Throughs: From a side plank, reach your top arm under your body, then extend it back up. Adds a twist (literally) to your routine. Watch here

Hollow Body Hold & Rocks

Channel your inner gymnast.

• Hollow Body Hold: Lie on your back, lift your arms and legs off the ground, keeping your lower back pressed into the floor. Hold. Try not to cry. Watch here

• Hollow Body Rocks: From the hollow hold position, gently rock back and forth. It’s like being a rocking chair, but more ab-intensive. Watch here