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The 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists]

The 40 Best Bodyweight Exercises — LOWER BODY


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Image: Bodybuilding.com

 

Bodyweight Exercise 13: Lunges


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How To:

Video Demo — Lunges

 

Primary Muscle(s): Quads, Hamstrings, Glutes

  • (1) Stand upright and take a BIG step forward with your left leg. Your right knee should hover right over the ground.
  • (2) Drive up through your butt and return to start. Repeat and alternate legs.

 

Bodyweight Exercise 14: Jumping Lunges


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How To:

Video Demo — Jumping Lunges

 

Primary Muscle(s): Quads, Hamstrings, Glutes

  • (1) Start with the same form as a traditional lunge.
  • (2) Lunge forward with your right leg, explode up, jump, and immediately lunge with your left leg. Continue to lunge back-to-back without stopping.

 

Bodyweight Exercise 15: Glute Bridge & 1-Leg Glute Bridge


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How To:

Video Demo — Glute Bridge

 

Primary Muscle(s): Glutes, Hamstrings, Lower Abs, Core

  • (A) Glute Bridge — lay on your back with your knees bent. Thrust your hips up and raise your pelvis until it forms a bridge. Hold for 1s and lower back down to the ground.
  • (B) 1-Arm Glute Bridge — the form is identical, except that you’ll keep one foot on the ground at all times. Alternate feet for each rep.

 

Bodyweight Exercise 16: Box Jumps


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How To:

Box Jumps

 

Primary Muscle(s): Quads, Hamstrings, Glutes

  • (1) Stand in front of a box, bench or ledge. The higher the surface, the higher the difficulty.
  • (2) Dip down at your knees, explode up, and jump onto the surface. Hop down and continue to repeat as fast as possible.

Bodyweight Exercise 17: Side Lunges


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How To:

Video Demo — Side Lunges

 

Primary Muscle(s): Glutes, Quads

  • (1) Stand upright and take a big step directly out to the right. Lower your right quad until it’s parallel to the ground, explode up, and step back in to starting position.
  • (2) Repeat for the left side and continue to alternate. Keep your back as straight as possible throughout.

 

Bodyweight Exercise 18: Squats & Squat Jumps


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How To:

Video Demo — Jump Squats

 

Primary Muscle(s): Legs (All)

  • (A) Squats — sit back into your butt and squat down until your quads are parallel with the floor. Keep your chest upright and core tight. Explode up to standing position.
  • (B) Jump Squats — do a squat, but on the way up explode off the ground and ascend into the air. Land and immediately repeat.

 

Bodyweight Exercise 19: Bulgarian Split Squats


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How To:

Video Demo — Bulgarian Split Squats

 

Primary Muscle(s): Butt, Hamstrings, Quads

  • (1) Stand in front of a bench so that it’s perpendicular to your body. Place the top of your right foot on the bench, take a big step forward, and complete a lunge.
  • (2) Repeat for the opposite leg.

Bodyweight Exercise 20: Pistol Squats


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How To:

Video Demo — Pistol Squats

 

Primary Muscle(s): Quads, Butt, Hamstrings

  • (1) Stand on your left foot with your arms extended straight out in front. Kick your right foot out.
  • (2) Squeeze your core, keep your back straight, and slowly squat down on your left leg. Kick your right leg all the way out so that it’s completely straight.
  • (3) Stay balanced and powerfully press your body back up to start. Repeat for the opposite leg.

 

Bodyweight Exercise 21: Wall Sits


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How To:

Video Demo — Wall Sits

 

Primary Muscle(s): Legs (All)

  • (1) Lean against a wall and squat so that your quads are parallel to the floor. Hold that position as long as possible.




Page: UPPER BODY | LOWER BODY | ABS & CORE


 

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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