10  Bodyweight Exercises for A Full-Body Workout

Mary Joseph
Mary Joseph June 28, 2023
Updated 2023/06/28 at 7:40 PM
10  Bodyweight Exercises for A Full-Body Workout

10  Bodyweight Exercises for A Full-Body Workout

Important bodyweight exercises play a vital role in a comprehensive workout plan since they offer versatility and can be performed in any location. Moreover, they aid in enhancing body control and fostering proper movement mechanics.

These ten indispensable bodyweight exercises effectively fortify your joints, engage your core muscles, focus on the appropriate muscle groups, and harmonize the overall muscle coordination in your body.

10 Bodyweight Exercises for A Full-Body Workout

Box Squat On Single Legs:

The single-leg box squat has several benefits such as strengthening the quadriceps, enhancing balance, and developing strong legs. This exercise focuses on each leg individually, which helps rectify any disparities in leg strength and reduces the risk of injuries.

For instance, if you can perform 8 repetitions on your right leg but only 5 on your left, it indicates the need to improve the strength of your left leg.

Here’s how to perform the exercise: Position yourself close to the edge of a bench and face away from it. Lift one leg off the ground and maintain this position throughout the exercise. Lower yourself onto the bench and propel yourself back up using the opposite leg.

As you progress, you can make the exercise more challenging by decreasing the height of the bench or elevating your feet. Additionally, you can increase resistance by holding a pair of dumbbells in front of you or wearing a weighted vest.

Kayak Squat:

This exercise presents a distinctive version of the single-leg squat that engages the hips and teaches you to shift your weight onto your heel, placing emphasis on the glutes and hips.

The technique: Begin in a standing position and raise one leg. Proceed to lower that leg behind you in a single-legged squat, aiming to make contact between your bent knee and the ground behind the supporting leg. Lean your upper body forward and extend your arms in front of you as you descend. If reaching the ground with your knee is challenging, it is acceptable to lower yourself as far as you comfortably can.

Hip And Thigh Extension:

The hip/thigh extension exercise is beneficial for developing strength in the crucial glute muscles.

Execution: Start by lying on your back and assume a bridge position. Bend one knee to create a 90-degree angle with the floor, while extending the opposite leg straight out, ensuring that the knees are aligned. Engage your glute muscles by squeezing the bent leg, and push your hips upward while maintaining level hips. Throughout the exercise, keep the extended leg straight and in line with your torso.


The pushup is considered one of the most effective workouts for the upper body. It is essential for enhancing shoulder strength, engaging the chest and core muscles, and promoting the well-being of the shoulder joint and girdle.

Execution: While performing the pushup, ensure that your elbows remain close to your body as you lower yourself. When reaching the top position, exert an extra effort by pushing a bit further and experience the movement of your shoulder blades rolling around your ribcage.

Pike Pushup:

Employ this particular pushup variation for the purpose of focusing on your shoulder muscles and strengthening the muscles used in overhead presses.

The exercise: Initiate by assuming a pushup stance and elevate your hips until there is a straight alignment between your hands and hips. While descending, maintain the position of your elbows, propel yourself upward, and sustain the elevated position of your hips throughout the movement.

Inverted Rows:

A majority of athletes can enhance their performance by prioritizing pulling exercises such as the inverted row over pushing exercises like pushups. Engaging in such activities contributes to the development of a robust and broad back, promotes shoulder health, and aids in maintaining proper posture.

The technique: Perform the inverted row using equipment like a Smith machine, power rack, TRX suspension trainer, or rings. While executing the rowing motion, concentrate on contracting your shoulder blades together.

When reaching the lowest point of the exercise, slightly lower your chest to facilitate the smooth movement of the shoulder blades along your ribcage.


Plank exercises are effective for strengthening your core muscles and teaching your body how to maintain stability when faced with different types of forces, which is crucial for preventing injuries. To perform the exercise accurately, focus on activating your core and spine, and exert downward pressure on the floor to engage your shoulders.

The technique: Rather than simply “bracing your core,” aim to keep your ribcage lowered, as if you were performing a small crunch, and tuck your pelvis to round your lower back. This posture will automatically activate your core muscles. Maintain this position and hold it steady.

Pull Up:

If your goal is to enhance your body’s protection and enhance the size of your midsection, directly focus on a fundamental bodyweight exercise that specifically engages your lats, the largest muscle group in your upper body. Pullups not only strengthen your grip but also have a positive impact on various other exercises.

Here’s the technique: When performing a pullup, make sure to contract your shoulder blades tightly at the peak of the movement and strive to bring your chest towards the bar while maintaining proper alignment between your neck and spine.

Crawling Bear:

The crawl is an essential workout that enhances proper movement and focuses on the deep muscles in your core. When used as a warm-up, it will loosen your joints, and as a concluding exercise, it will enhance your physical endurance in a secure setting.

The technique involves positioning yourself on all fours, with your hands aligned with your shoulders and your knees aligned with your hips. Maintain your knees slightly elevated from the ground. To crawl forward, simultaneously take a small step with your right arm and left leg, alternating between them. Keep your hips close to the ground and maintain an upright head position.


This particular exercise is universally disliked, but it serves as an excellent way to enhance your cardiovascular endurance and engage multiple muscle groups.

The technique:

Start by assuming a strong and compact plank position on the floor. Maintaining a straight alignment, gradually lower your body and push off the ground to execute a pushup. Without delay, swiftly bring your feet underneath your body, landing in a perfect squat stance. Simultaneously, raise your arms upward towards the ceiling, press your feet firmly against the floor, and activate your glute muscles as you lift off the ground for a jump.

Afterwards, hinge your hips backwards, place your hands on the floor, and hop back into the initial plank position. If you wish to decrease the difficulty level, you can step back to a plank and step up to the squat instead of jumping. Additionally, you have the option to eliminate the jumping component of the burpee.


Body-weight exercises refer to physical activities that rely solely on the resistance provided by your own body weight. This implies that you don’t need any additional tools like dumbbells or sophisticated gym machinery, making it possible to engage in a workout session regardless of your location. The convenience offered by this approach is a significant advantage.

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