45 of the Best Exercises to Boost Your Home Workout Gains
Below is our collection of some of the best no-fuss exercises to try at home, whether you're a complete beginner or a seasoned gym-pro.
bodyweight
Let's get straight to the point: working out from home can be just as effective as hitting the gym. Despite what some people may lead you to believe, you can get a good workout in with simple pieces of kit such as dumbbells, kettlebells or a suspension trainer, or even using just your <anchor>bodyweight</anchor>. Even as your strength grows and your fitness increases, you can still keep pushing yourself by increasing your reps, introducing more sessions per week, aiming for faster times, using more advanced movements, or using special techniques such as slowing down (or speeding up) the tempo of your exercises. That's a lot of ground to cover before you even have to consider investing in a heavier set of dumbbells.
31 Bodyweight Exercises to Pack on Muscle at Home
31 Bodyweight Exercises to Pack on Muscle at Home

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1. [Building Muscle](/uk/building-muscle/)
2. [Bodyweight Exercises](/uk/bodyweight-exercises/)
3. [31 Bodyweight Exercises to Pack on Muscle at Home](/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/)

# 31 Bodyweight Exercises to Pack on Muscle at Home

If going to the gym doesn't appeal, no sweat. You can still get swole from home

By [Daniel Davies](/uk/author/220007/daniel-davies/ "Daniel Davies"), [Annie Hayes](/uk/author/720207/annie-hayes/) and [Kate Neudecker](/uk/author/261422/kateneudecker/ "Kate Neudecker")Updated: 20 May 2024

## Jump to:

- [The Benefits of Bodyweight Exercises](#the-benefits-of-bodyweight-exercises)
- [The Best Bodyweight Workouts](#the-best-bodyweight-workouts)
- [The Best Bodyweight Exercises for Building Muscle](#the-best-bodyweight-exercises-for-building-muscle)
- [The Bodyweight Strength Builder](#the-bodyweight-strength-builder)
- [The Bodyweight Six-Pack Builder](#the-bodyweight-six-pack-builder)

[Bodyweight exercises](https://www.menshealth.com/uk/bodyweight-exercises/) deserve a place in even the most dedicated bodybuilding training plan. Fact.

Not only are [bodyweight](https://www.menshealth.com/uk/building-muscle/a759641/complete-guide-to-calisthenics-everything-you-need-to-know/) exercises convenient – shunt the coffee table to one side and you're good to go – but they're proof that you can [pack on size](https://www.menshealth.com/uk/building-muscle/) and strength without a [gym](https://www.menshealth.com/uk/style/a759760/best-gym-bags/) membership (or a pricey home set-up). You don't need a spotter to dial up the intensity either, and you'll recruit a vast variety of stabilising muscles, making for a more effective [workout](https://www.menshealth.com/uk/workouts/).

###### Related Story

- [![calisthenics](https://hips.hearstapps.com/hmg-prod/images/outdoor-pull-ups-royalty-free-image-1681208481.jpg?crop=1.00xw:0.752xh;0,0.192xh&resize=300:*)The Complete Guide to Calisthenics](/uk/building-muscle/a759641/complete-guide-to-calisthenics-everything-you-need-to-know/)

As a HIIT protocol, bodyweight exercises reign supreme. In a [study](https://go.redirectingat.com/?id=127X583549&url=https%3A%2F%2Fjournals.lww.com%2Fnsca-jscr%2FFulltext%2F2016%2F04000%2FAutonomic_Responses_to_an_Acute_Bout_of.20.aspx) by Kennesaw State University, thrashing out a 20-minute [CrossFit](https://www.menshealth.com/uk/crossfit/) bodyweight AMRAP – consisting of five [pull-ups](https://www.menshealth.com/uk/building-muscle/a42293288/how-do-pull-up/), 10 [push-ups](https://www.menshealth.com/uk/fitness/a754908/ultimate-guide-to-the-press-up-edit/) and 15 [squats](https://www.menshealth.com/uk/building-muscle/a755607/how-to-master-the-squat/) – provided a 'greater training stimulus' than running on a treadmill at 85 per cent of your maximal heart rate for the same time period.

There's no getting around it: bodyweight exercises are the foundation [solid gains](https://www.menshealth.com/uk/building-muscle/train-smarter/) are built on. But not all workouts are created equal, which is precisely why we've pulled together this handy guide. Along with 31 of the best bodyweight exercises, you'll find a pair of kit-free circuits at the end, so you can get straight to it. Any time, any place.

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for 5 Best Chest Exercises Using Nothing But Bodyweight](https://hips.hearstapps.com/vidthumb/images/a-tracey-00-5-best-chest-exercises-1612886866.jpg?crop=1.00xw:1.00xh;0,0&resize=1200:*)

## The Benefits of Bodyweight Exercises

In need of a little convincing before you ditch your [dumbbells](https://www.menshealth.com/uk/gym-wear/g39690847/best-dumbbells/) for bodyweight exercises? We get it. Here, [Bobby Windebank](https://www.instagram.com/bobalus/?hl=en), personal trainer at [Sweat It](https://www.sweat-it.co), runs through the many benefits of adding weights-free training to your routine:

## 1. **Bodyweight Exercises Are Suitable for All Levels**

'Bodyweight training can be modified for whatever [fitness](https://www.menshealth.com/uk/fitness/) level you are,' says Windebank. 'Whether you're starting at zero and trying to do one press-up or you're a seasoned athlete, bodyweight exercises can be incredibly challenging and beneficial. Progressing the exercises is also very straightforward, so you can keep challenging yourself and building strength.'

## **2\. Bodyweight Exercises Will** **Increase Your Mobility and Stability**

'We were born to move, and mobility and stability are an essential part of the way we move and life in general,' Windebank explains. ' [Weightlifting](https://www.menshealth.com/uk/gym-wear/g42252527/best-lifting-straps/) can have many positive effects on your body, but it can also limit your mobility. The movements involved in bodyweight exercises can help to increase that mobility and challenge the body's 'stabilisers' by using complete movements. This can in turn, lead to strength gains in the gym.'

## **3\. Bodyweight Exercises are Brilliant for Developing** **Technique**

'Bodyweight exercises are a great way to really hone your technique and form,' says Windebank. 'Weightlifting can take a serious toll on your body and in particular, your joints. With bodyweight training, the stress on your joints is lower, so you're less likely to pick up an [injury](https://www.menshealth.com/uk/health/) that could hamper your long term training.'

## **4\.** Bodyweight Exercises Can Be Quick and Easy

'These days, everybody is time-poor, so finding quick, effective workouts is essential,' Windebank explains. 'Fortunately, bodyweight exercises don't require a dedicated gym, so you can fit in a workout whenever you have some spare time, wherever you are. Bodyweight workouts also allow you to combine cardio and [strength training](https://www.menshealth.com/uk/building-muscle/), meaning you can smash that workout in the most efficient way.'

**Can You Build Muscle With Bodyweight Exercises?**

As a _Men's Health_ reader, we know what you're thinking. Those impressive benefits are all well and good, but if you can't grow bursting-through-your-t-shirt muscle, what's the point? Hold fire before you head to the [squat rack](https://www.menshealth.com/uk/building-muscle/a45596846/good-squat-weight/), because when it comes to muscle hypertrophy (i.e. getting stacked) science has shown bodyweight exercises to be as effective as [weights](https://www.menshealth.com/uk/building-muscle/a759235/best-chest-exercises-for-building-muscle/). Genuinely.

###### Related Story

- [![young man training on a leg machine in the gym](https://hips.hearstapps.com/hmg-prod/images/young-man-training-on-a-leg-machine-in-the-gym-royalty-free-image-1701168283.jpg?crop=1.00xw:0.752xh;0,0.207xh&resize=300:*)How Many Sets You Need to Do to Build Muscle?](/uk/building-muscle/a45952261/how-many-sets-you-need-to-do-to-build-muscle/)

It is entirely possible to build muscle without weights with [several studies](https://go.redirectingat.com/?id=127X583549&url=https%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs40279-021-01605-8) supporting the efficacy of bodyweight exercises. Bodyweight exercises are a form of resistance training, therefore they can stimulate the muscles to adapt, get strong and grow. Muscle growth 'can occur independent of an external load', [research](https://www.ncbi.nlm.nih.gov/pubmed/27329807) published in _Physiology & Behaviour_ concluded, as long as you perform bodyweight exercises through their full range of motion.

###### Related Story

- [![good bench press weight](https://hips.hearstapps.com/hmg-prod/images/strive-for-progress-not-perfection-royalty-free-image-1694700089.jpg?crop=1.00xw:0.751xh;0,0.139xh&resize=300:*)What’s Considered a Good Bench Press Weight?](/uk/building-muscle/a45120042/good-bench-press-weight/)

A [study](https://www.sciencedirect.com/science/article/pii/S1728869X17301028) published in the _Journal of Exercise Science & Fitness_ investigated the effect of press-up training with a similar load of to 40% of 1- rep max bench press on muscle hypertrophy and strength gain in 18 male participants. After an 8 week training period, press-up exercise with similar load to bench press were found to be comparably effective for muscle and strength gain. So if the bench is busy and you've found yourself at a loose end, hitting the floor for bodyweight exercises could be just as effective.

* * *

## The Best Bodyweight Workouts

- [Prison Workout for Massive Gains, No Equipment Needed](https://www.menshealth.com/uk/building-muscle/a45480605/prison-workout/)
- [This 650-rep CrossFit Hero WOD Delivers a Brutal Bodyweight Workout](https://www.menshealth.com/uk/workouts/a45118317/crossfit-bodyweight-only-hero-workout/)
- [This 3-Move Workout Is The Perfect Summer Upper-body Pump](https://www.menshealth.com/uk/workouts/a37291353/summer-bodyweight-workout-pump/)
- [Try This 5 Move Beginner's Bodyweight Workout](https://www.menshealth.com/uk/building-muscle/g749892/beginners-home-workout/)
- [Score a Big Pump in This No-Kit Bodyweight Workout](https://www.menshealth.com/uk/workouts/a39072114/pump-muscle-no-kit-bodyweight-workout/)
- [Arnold Schwarzenegger Shares a 360-rep Bodyweight Finisher](https://www.menshealth.com/uk/workouts/a42949971/arnold-schwarzenegger-360-rep-bodyweight-finisher/)
- [You Can Do This Military-grade Bodyweight Workout Anywhere](https://www.menshealth.com/uk/workouts/g759674/the-do-anywhere-workout-to-get-military-fit/)
- [The Big Weekend Bodyweight Workout That Get Your Pecs & Arms Pumped](https://www.menshealth.com/uk/workouts/a31956370/bodyweight-workout-chest-arms/)
- [Aldo Kane’s 500-Rep Bodyweight Workout](https://www.menshealth.com/uk/workouts/a45301317/aldo-kanes-body-weight-workout/)
- [Pump up Your Pecs at Home in 15 Minutes with This Bodyweight Chest Blast](https://www.menshealth.com/uk/workouts/a42383923/15-minute-bodyweight-chest-blast/)

* * *

## The Best Bodyweight Exercises for Building Muscle

Providing they're performed with immaculate technique, bodyweight exercises can be just as effective as traditional [weight training methods](https://www.menshealth.com/uk/workouts/a44585124/volume-workout-6-12-25-protocol/). But which moves make the best workout? In this list, we've pulled 31 of the most effective muscle-building bodyweight exercises together in a handy crib sheet, so you can get to work creating your own bodyweight workouts:

![press up, arm, abdomen, joint, physical fitness, chest, muscle, trunk, shoulder, human body,](https://hips.hearstapps.com/hmg-prod/images/press-up-1583236041.jpg?crop=1.00xw:0.786xh;0,0&resize=980:*)

## 1) Press-ups

## **How to do the exercise**

- Set up with your weight supported on your toes and hands beneath your shoulders, body straight.
- Take care to keep your core locked so a straight line forms between your head, glutes and heels.
- Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

## **Why**

Pressed for time? Perform 20 reps of this bodyweight classic. 'Press-ups are a great exercise movement to help improve upper-body pushing strength,' says [Zack George](https://www.instagram.com/zackgeorge/?hl=en), CrossFit athlete and MH Elite coach. 'They can help to build muscle mass, strength and [endurance](https://www.menshealth.com/uk/workouts/a43693536/hiit-assault-bike-finisher/), dependant on how you vary volume, sets and reps.'

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for overhead crunch](https://hips.hearstapps.com/vidthumb/brightcove/57893f99e694aa370d883251/thumb_1468612506.png?crop=1xw:1xh;center,top&resize=1200:*)

## **2) Overhead Crunch**

## **How to do the exercise**

- Lie on your back with your arms extended straight over your head so your body forms a straight line.
- Bend your knees and keep your feet flat on the floor then – keeping your arms locked – contract your abs to crunch your shoulders off the floor.

## Why

The crunch is a quintessential abs exercise. By extending your arms, your upper body becomes longer, which makes the move more challenging – if you do it right, that is. 'The most important thing with this exercise is that you consider your [arms](https://www.menshealth.com/uk/arm-bicep-exercises/) an extension of your body – ensure the crunch is performed using your abs and not leading with your arms,' says Chris Heron, head coach and founder of The Engine Room London. 'Engage your abs before raising the shoulders off the floor.'

![leg exercises, leg workouts](https://hips.hearstapps.com/hmg-prod/images/pistol-squat-1605095458.jpg?resize=980:*)

## 3) Pistol Squat

## How to do the exercise

- Stand with your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the ground and hold it in front of you.
- Push your hips back and lower your body as far as you can. Pause, before pushing your body back to the starting position.

## Why

This advanced bodyweight move offers posterior bang-for-buck, challenging your glutes, quads, hamstrings, hip adductors, calves, and [core muscles](https://www.menshealth.com/uk/ab-workouts/) in equal measure. As a unilateral movement, it'll also help you identify and iron out any muscle weaknesses.

'Pistol squats are a fantastic movement for strengthening your leg muscles, specifically around the quads and glutes,' says Mike Elliot, personal trainer at The Fore. 'It's an exercise that tests your mobility, balance and stability. It's an advanced movement, so if you need to regress the exercise we recommend using a TRX for additional support.'

![step up](https://hips.hearstapps.com/menshealth-uk/main/thumbs/33677/stepuplegraise.jpg?resize=980:*)

## 4) Step-up with Knee Raises

## **How to do the exercise**

- Place a bench or a box in front of you and step onto it with one foot.
- As you plant your foot, drive with your other foot bringing your knee up as high as you can. Lower it back down and step back onto the floor.
- Repeat on the other side.

## **Why**

Whether you've noticed a slight strength disparity or you're simply trying to carve some serious lower-body strength, stop fretting: this is the move for you. 'Unilateral (single leg) [training](https://www.menshealth.com/uk/building-muscle/a758657/the-7-best-kettlebell-exercises-to-build-muscle/) can help strengthen stabilising muscles and can be used to even out imbalances,' says movement coach, [Ollie Frost](https://www.instagram.com/olliefrostpt/?hl=en). Your left side weaker than your right? Give it a leg up by dedicating an extra 15 reps to your frailer pin.

![arm, muscle, leg, shoulder, exercise equipment, chest, room, physical fitness, sitting, gym,](https://hips.hearstapps.com/hmg-prod/images/dips-1591687755.jpg?resize=980:*)

## 5) Dips

## How to do the exercise

- Grab your dip bars with your palms facing inward and your arms straight.
- Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out.
- Drive yourself back up to the top and repeat.

## Why

Dips are arguably the best of all bodyweight exercises for developing upper-body strength and size. Yes, they sear your triceps – which make up around 60 per cent of your upper arms, so they're well worth paying attention to – but rep out a few sets of dips and the muscles in your [chest](https://www.menshealth.com/uk/chest-exercises/), shoulders and back will make themselves known. Remember to keep your shoulders down and relaxed, you don't want to be hunched over.

![groiner exercise](https://hips.hearstapps.com/menshealth-uk/main/thumbs/33477/groiners-2.jpg?resize=980:*)

## 6) Groiners

## **How to do the exercise**

- Start the exercise in a press-up position.
- Jump forward so both legs land next to your hands.
- Return to starting position.

## **Why**

Horrible name, brilliant warm-up exercise. Opening up your hips and thoracic region massively increases your body's range of movement (the distance the muscle extends and contracts during an exercise), according to Frost. So what? Well, perform these exercises through a larger ROM and you'll garner significant extra muscle growth from your workout, [according to](https://www.ncbi.nlm.nih.gov/pubmed/23629583) _The Journal of Strength and Conditioning Research_.

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for star plank](https://hips.hearstapps.com/vidthumb/brightcove/57893fa3e694aa370d88326f/thumb_1468612517.png?crop=1xw:1xh;center,top&resize=1200:*)

## 7) Star Plank

## How to do the exercise

- From a press-up position, walk your palms and toes out and away from your body until they form an x-shape.
- Brace your core to keep a flat line from your head to your hips and toes.
- Hold for the required time then walk back to a normal press-up position.

## Why

As your core strength builds, you might find traditional bodyweight exercises don't offer the same ab-smoking burn. Rather than planking for hours on end, crank up the resistance – and create a new muscle stimulus – with a variation like the star plank. 'Start this exercise by mastering a strong rib-to-hip connection, 'locking down the abs' and squeezing the gluteus,' says Heron. 'Aim to keep the hips horizontal at all times.'

![abdomen, arm, leg, crunch, joint, muscle, knee, trunk, chest, elbow,](https://hips.hearstapps.com/hmg-prod/images/v-sit-crunch-1585734612.jpg?resize=980:*)

## 8) Sit-ups

## How to do the exercise

- Lie on the floor with your knees bent.
- Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs.
- Lower under control back to the start position.

## Why

[Sit-ups](https://www.menshealth.com/uk/how-tos/a735506/sit-up/) make a good abs circuit finisher, since they build core stability and control. 'To get the most out of sit-ups, do them in a slow, controlled fashion,' says Elliot. 'Focus on engaging your core muscles rather than using momentum to lift your torso. Avoid using your arms to pull your head up as this can put strain on your neck.'

![press up, arm, abdomen, leg, knee, joint, chest, fitness professional, exercise, trunk,](https://hips.hearstapps.com/hmg-prod/images/spider-press-up-1585647197.jpg?resize=980:*)

## 9) Spider Crawl

## **How to do the exercise**

- From a press-up position, raise one foot off the floor and bring your knee up towards your elbow.
- Pause then return to the starting position and repeat on the other side.
- Make sure to crunch your core at the top of the rep to bring your knee even closer to your elbow and get more out of your abs.

## **Why**

Want to sculpt a superhero physique? This primitive movement crushes your core while also targeting your [legs](https://www.menshealth.com/uk/leg-exercises/), arms, chest and shoulders (yup, all at once).

![standing long jump](https://hips.hearstapps.com/menshealth-uk/main/thumbs/33532/standinglongjump.jpg?resize=980:*)

## 10) Standing Long Jump

## **How to do the exercise**

- Lower yourself into a squat position with your feet shoulder-width apart.
- Swing your arms back and use them to propel yourself forward.
- Bring your legs forward for additional momentum.
- Jump as far as you can and land on the soles of your feet.

## **Why**

Want more mass combined with true [explosive strength](https://www.menshealth.com/uk/building-muscle/a44470920/what-are-cluster-sets/)? Deploy the standing long jump. The reason: this move targets your body's fast-twitch muscle fibres. Unlike slow-twitch fibres (the ones geared towards endurance), they're used in power-packed movements, meaning they're _much_ bigger. Focus on them if you’re looking to upgrade the power in your pins. Or simply want bigger legs in time for shorts weather.

![burpee exercise](https://hips.hearstapps.com/hmg-prod/images/burpees-1603899853.jpg?resize=980:*)

## 11) [Burpee](https://www.menshealth.com/uk/fitness/a735518/burpee/)

## **How to do the exercise**

- Start with your feet shoulder-width apart and squat down until your thighs are parallel to the floor.
- From the bottom of the squat, place your hands on the floor and kick your legs out behind you into a press-up position.
- Push up until your arms are straight and then tuck in your legs at the bottom of the squat position.
- Drive upwards through your heels until you are six inches off the floor and then repeat.

## **Why**

By activating muscles almost everywhere on your body, the burpee will give you a massive calorie burn due to the enormous effort required. Not sure when to try this bodyweight [Goliath](https://www.menshealth.com/uk/workouts/a46394326/tetrad-4-day-workout-plan/)? 'Try throwing them in between strength sets or part of a basic bodyweight circuit,' suggests Frost. Just know that wherever you fit them in, they're still going to smart.

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for superman](https://hips.hearstapps.com/vidthumb/brightcove/57893e3ee694aa370d882e4d/thumb_1468612159.png?crop=1xw:1xh;center,top&resize=1200:*)

## 12) Superman

## How to do the exercise

- Lie face down with your arms extended out in front of you.
- Raise your arms, legs and chest a few inches off the floor and pause at the top of the rep.
- Squeeze your lower back and then lower to the starting position.

## Why

The superman strengthens your back – specifically the erector muscles that run along the spine – recruits your glutes and hamstrings, and rocks your core. 'Aim to start each repetition by squeezing your glutes and then lifting your limbs off the floor,' says Heron. 'You want the glutes to fire up first.'

![handstand wall walk exercise](https://hips.hearstapps.com/hmg-prod/images/handstand-wall-walk-1608123174.jpg?resize=980:*)

## 13) Handstand Wall Walk

## **How to do the exercise**

- Position yourself in a handstand position with your feet planted against a wall.
- Move your hands forward and walk down the wall until you reach the bottom.

## **Why**

Looking for a full-body bodyweight exercises? This is as good as it gets, according to mobility and strength coach [Alex Nino](https://www.alexnino.co.uk/). 'When I do a handstand I'm using my shoulders and my triceps,' he says. 'I'm also using my upper traps, my lats and my serratus to give me stability. Then you're supposed to have a posterior pelvic tilt, which means you engage your glutes and squeeze your abs to give you a straight line.'

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for glute kick back](https://hips.hearstapps.com/vidthumb/brightcove/57893e48e694aa370d882e73/thumb_1468612170.png?crop=1xw:1xh;center,top&resize=1200:*)

## 14) Glute kickback

## How to do the exercise

- Kneel on the floor with your hands in a press up position. Slowly lift up one of your legs until your hamstrings are in line with your back.
- Contract the glutes through the move and hold stretch for a second once fully extended.
- Return to the starting position and repeat with your other leg.

## Why

Glute kickbacks primarily benefit your gluteal muscles – the gluteus maximus, medius, and minimus – but also targets your hamstrings and oils up your hips. Be sure to contract your glute at the top of the move and hold at the point of contraction, says James Stirling, personal trainer at [KXU](https://www.kxu.co.uk/). And if you're finding it too easy? 'Add a [resistance band](https://www.menshealth.com/uk/building-muscle/a35780573/best-resistance-band-exercises/),' he says.

![horizontal bar, arm, pull up, muscle, physical fitness, weightlifting machine, bodybuilding, exercise equipment, sports equipment,](https://hips.hearstapps.com/hmg-prod/images/pullups-1577110389.jpg?resize=980:*)

## 15) Wide-grip Pull-ups

## **How to do the exercise**

- Grab the bar with your palms facing away from you and your arms fully extended.
- Your hands should be as wide as you can comfortably get them.
- Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar.
- Lower under control back to the start position.

## **Why**

Normal pull-ups are great back-builders. But why not bring your shoulders into the equation too? Wide-grip pulls-ups are the perfect lat attacker, ramping up the effort needed for every rep compared to your normal pull-up. And there's a simple secret to getting the most from this move: keep tension in your glutes throughout. Easy squeezy.

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for crab walk](https://hips.hearstapps.com/vidthumb/brightcove/57893ea4e694aa370d882f7b/thumb_1468612262.png?crop=1xw:1xh;center,top&resize=1200:*)

## 16) Crab Walk

## How to do the exercise

- Sit on the floor with your hands planted behind your back and your legs bent in front of you.
- Raise your hips upwards so only your hands and feet are planted on the floor.
- Start walking using your hands and feet to propel you forwards.

## Why

It mightn't be the most fearsome animal to emulate, but take it from us – the crab walk starts to burn pretty quickly. This move works pretty much every muscle in your body, from shoulders and tris to hamstrings and quads. Focus on keeping your hips raised to sizzle your core.

'Go slowly,' suggests Heron. 'Ideally perform a few wrist mobility exercises prior to this exercise, as it can be heavy on the wrists. Once you're ready to go, aim to move the left arm with the right foot. This can be very challenging – coordinating the movement and moving both the same distance, ideally about 15-20cms at a time.'

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for oblique crunch](https://hips.hearstapps.com/vidthumb/brightcove/57893f5be694aa370d88319d/thumb_1468612445.png?crop=1xw:1xh;center,top&resize=1200:*)

## 17) Oblique crunch

## How to do the exercise

- Lie on your back with your knees bent and feet flat on the floor. Put your right hand behind your head, elbow flared out, and your left palm down perpendicular to your torso.
- Contract your abs to lift your shoulders off the floor and rotate your body to bring your right elbow towards your left knee.
- Slowly lower and repeat all your reps before swapping sides.

## Why

Firm internal and external obliques to support your posture, preventing lower back and shoulder injuries. By training these muscles, you'll sculpt your waist, fast-tracking your [six-pack](https://www.menshealth.com/uk/gym-wear/g33583185/best-ab-roller/). To nail your form, 'maintain a comfortable position, keep your chin pointing upwards and crunch just like you would with a sit-up,' says Striling. 'Try to keep your head moving through the mid-line of your body to ensure correct technique. Remember to keep the movement slow and controlled.'

![abdomen, arm, leg, crunch, joint, muscle, knee, trunk, chest, elbow,](https://hips.hearstapps.com/hmg-prod/images/v-sit-crunch-1585734647.jpg?resize=980:*)

## 18) Frozen V-sit

## **How to do the exercise**

- Lie down on your back with your arms and legs outstretched and your hands and feet lifted just above the floor.
- Begin the exercise by simultaneously raising your torso and legs up to touch your feet. Hold for five to 10 seconds.

## **Why**

Searching for your six-pack? Take your time, Frost says. 'Abdominal exercises should not be rushed, you need to perform them with control to maximise the strength benefits.' And if you want to activate more of your core muscles, trade crunches for V-sits. Make sure your shoulder blades don't roll forwards. This will keep your back straight and help you get the most out of the exercise, advises Frost.

![shoulder, leg, arm, joint, human leg, muscle, abdomen, weights, chest, human body,](https://hips.hearstapps.com/hmg-prod/images/single-leg-glute-bridge-1589968976.jpg?resize=980:*)

## 19) Single-leg Glute Bridge

## **How to do the exercise**

- Lie on your back with one leg raised in the air. Thrust forward and raise your hips off the ground as high as you can.
- Clench your glutes at the top of the rep to activate more muscle fibres and see greater growth. Slowly lower yourself to the floor.

## **Why**

As well as shredding your legs, the single leg glute bridges will challenge your entire posterior chain (your backside muscles). And why should a butt-building muscle move make its way into your next workout? 'Building strength on your behind improves your posture, relieving any prolonged back pain,' says Frost. Lesson learnt: if you’re feeling sore after your 9-5 then beat away back pain with 10 reps of this move.

And if you're aiming for a larger lower-body, make sure to perform this exercise with complete control, squeezing your working glute at the top of each repetition as hard as possible. 'Once you've managed that, you can challenge yourself further by placing a barbell across your hips,' advises Frost.

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for Squat jump](https://hips.hearstapps.com/vidthumb/brightcove/57893fdfe694aa370d883317/thumb_1468612576.png?crop=1xw:1xh;center,top&resize=1200:*)

## 20) Jumping lunge

## How to do the exercise

- Lunge forward until your rear knee is almost touching the ground.
- Jump into the air, bringing your rear foot forward and the front foot back.
- Land in a lunge position and repeat.

## Why

'The jumping lunge is a fantastic leg-strengthening, heart rate-boosting exercise,' says Elliot. 'When performed correctly, they help to develop lower body strength and power as well as engaging stabilising muscles around the core and hip flexors.'

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for Squat jump](https://hips.hearstapps.com/vidthumb/brightcove/57893fdfe694aa370d883317/thumb_1468612576.png?crop=1xw:1xh;center,top&resize=1200:*)

## 21) Jump squat

## How to do the exercise

- Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees.
- Explode upwards into a jump, and go straight into the next squat.

## Why

The ultimate bodyweight exercise for building speed and power, jump squats simulate the same movement as an [Olympic lift](https://www.menshealth.com/uk/workouts/a44060704/powerful-weightlifting-workout/), but without the necessary barbell (or technical skill). 'Explosive movements engage more muscle, but need to be performed with the utmost attention to form as possible,' says Heron. 'Slowly descend into the squat position and aim to land 'into' the squat and absorb the landing to look after your joints.'

![press up, arm, knee, fitness professional, leg, joint, flip acrobatic, chest, exercise, muscle,](https://hips.hearstapps.com/hmg-prod/images/mountain-climber-1583755965.jpg?resize=980:*)

## 22) Mountain Climbers

## How to do the exercise

- Drop into a press-up position with your arms completely straight. Brace your core as if you are about to be punched in the gut.
- Without changing your lower-back posture, lift your right foot off the floor and raise your knee to your chest.
- Touch the floor with your right toes. Then simultaneously jump your right foot back to the starting position while bringing your left knee to your chest this time. Alternate back and forth.

## Why

As bodyweight exercises go, mountain climbers are a solid all-rounder – building both strength and fitness. 'They're great for targeting the core and upper body as well as working on your cardiovascular system,' Elliot says. 'Make sure to keep your back flat and shoulders directly above your hands. Try to avoid bouncing too much and keep your core braced throughout.' Alternatively, switch things up with a cross-body mountain climber, 'where you move your knee towards the opposite shoulder' – it'll engage your obliques.

![reverse crunch exercise](https://hips.hearstapps.com/hmg-prod/images/reverse-crunch-1608131071.jpg?resize=980:*)

## 23) Reverse Crunch

## How to do the exercise

- Lie on your back with your arms on the floor at your sides, palms facing down.
- Bend your knees and bring them towards your chest by contracting your abs.
- As they rise, roll your pelvis to lift your hips off the floor.
- Squeeze at the top then slowly lower until your thighs are perpendicular to the floor.

The reverse crunch offers many of the same benefits as the traditional crunch, but it's easier on your spine and takes the strain off your neck. Plus, it activates your transverse abdominis – the deep muscle below your abdominals – to build a shatter-proof core.

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for Chest Flick Press-Up](https://hips.hearstapps.com/vidthumb/brightcove/5789411ce694aa370d8836c9/thumb_1468612894.png?crop=1xw:1xh;center,top&resize=1200:*)

## 24) Chest Flick Press-Up

## How to do the exercise

- Get down into a press-up position with hands shoulder-width apart and your back straight.
- Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
- Slap both hands against your chest and land back in the starting position.

## Why

Plyometric press-ups target the fast-twitch muscles in your chest, building explosive power and supercharging growth. There's a lot to think about here, so if you're new to the move, focus on exploding upwards at first and add the chest slap later. Make sure you maintain a neutral spine throughout, and land as softly as possible to absorb the impact.

![side plank exercise](https://hips.hearstapps.com/hmg-prod/images/short-side-plank-1602761062.jpg?resize=980:*)

## 25) Side Planks

## How to do the exercise

- Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm.
- Brace your core and raise your hips until your body forms a straight line.
- Hold this position while breathing deeply. Roll over and repeat on the other side.

## Why

'The side plank targets your oblique muscles and is great for working on core strength and stability,' says Elliot. 'Make sure your torso is always perpendicular to the ground and your body is in one line so your hips are not dropping down. To advance the movement, try raising your arm and leg so you are in a star position. Another more advanced variation is to do an elevated side plank with your weight on your hand rather than your forearm.'

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for single leg burpee](https://hips.hearstapps.com/vidthumb/brightcove/57893e7be694aa370d882efb/thumb_1468612221.png?crop=1xw:1xh;center,top&resize=1200:*)

## 26) Single-leg Burpee

## How to do the exercise

- From a standing position lower yourself down to a squat position with leg leg lifted up off the floor.
- Kick your standing foot back to a make a press up position.
- Jump back to the squat position and then up as high as you can. Repeat on the other side.

## Why

Not only does the single-leg burpee spike your heart rate quicker than the traditional dual-legged move, but it'll effectively hone your balance, co-ordination and core strength. 'There's an increased demand on your working leg, so be prepared to 'hit it hard' as you come up off the floor,' says Heron. 'You will need to be more explosive as you jump. Aim to thrust the knee in towards the chest quickly as you raise up off the floor. Be committed!'

![exercise equipment, arm, leg, physical fitness, muscle, fitness professional, exercise machine, abdomen, sports equipment, chest,](https://hips.hearstapps.com/hmg-prod/images/bench-dip-1586425618.jpg?resize=980:*)

## 27) Bench Dips

## **How to do the exercise**

- Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you.
- Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle.
- Using your triceps, lift yourself back to the starting position.

## Why

'Tricep dips are a great way to strengthen your triceps, chest and [shoulders](https://www.menshealth.com/uk/shoulder-exercises/),' says Elliot. 'The amount of bend in your knees will directly impact the amount of weight going through your upper body. To progress the exercise further, you can try raising your feet onto a bench to be at the same height as your hands.'

![Play Icon](/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff)![preview for Chest Flick Press-Up](https://hips.hearstapps.com/vidthumb/brightcove/5789411ce694aa370d8836c9/thumb_1468612894.png?crop=1xw:1xh;center,top&resize=1200:*)

## 28) Flutter Kicks

## How to do the exercise

- Lie down on a bench with your hips on the edge. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips.
- Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Make sure that you keep a controlled movement at all times.

## Why

Performed correctly, this ab-scorching move also engages your glutes, hip flexors and [quads](https://www.menshealth.com/uk/building-muscle/a38421209/quad-exercises/). It's crucial to make sure your lower back doesn't arch. 'You can support your lower back by resting your hands underneath to bridge any gap,' says Stirling. 'You may wish to raise your head and shoulders slightly off the mat for improved core engagement. Try not to 'over lift' the legs, as this will take tension away from the target muscles in the core.'

![ab exercises, ab workouts](https://hips.hearstapps.com/hmg-prod/images/bear-crawl-1600859669.jpg?resize=980:*)

## 29) Bear Crawls

**How to do the exercise**

- Begin on all fours with the knees hovering just above the floor. Your hands should be under your shoulders and your knees under your hips. Pull your navel to your spine to engage your abdominal muscles.
- Simultaneously lift one hand and the opposite foot off the floor and place them back down a little further forward. Repeat with the opposite hand and foot whilst keeping the core completely locked.

**Why**

The bear crawl has tremendous bang for its buck as a bodyweight exercise. It works the core, chest, shoulders, arms and is a fantastic quad burner when completed for long distances. The more you focus on keeping the hips even, the more your core will be set alight.

![lunge](https://hips.hearstapps.com/hmg-prod/images/forward-lunge-1622032623.jpg?resize=980:*)

## 30) Walking Lunges

## **How to do the exercise**

- Start standing tall with your feet under your hips. Take a big step forward with one leg and sink the back knee towards the floor so that the front thigh is horizontal to the floor.
- Push through the front heel to standing. Repeat on the other side. Focus on walking the feet in line with the hips so that you can keep balance.

## **Why**

There's no bodyweight exercise quite as humbling or underrated as the walking lunge. It works your entire lower body whilst raising your heart rate and testing your balance. You can include it in your programme to focus on quad and glute strength unilaterally (using one limb) in order to keep your strength even between sides.

![leg, human leg, elbow, shoulder, wrist, joint, standing, waist, chest, knee,](https://hips.hearstapps.com/hmg-prod/images/rkc-plank-1603107601.jpg?crop=1.00xw:0.677xh;0,0.158xh&resize=980:*)

## 31) RKC Plank

**How to do the exercise**

- Hit the standard plank position with your body in a rigid straight line from your heels to the top of your head, weight supported by your forearms and balls of your feet.

- Tuck the pelvis under (tuck your backside under) and squeeze your glutes. Engage the ab muscles and slightly round the [back](https://www.menshealth.com/uk/back-exercises/). Hold here.

## Why

Ever hung on to the plank position for dear life in an exercise class, just hoping you won't be the first one to hit the floor? At the time you likely won't have been using the correct muscles. The RKC plank offers benefits beyond the standard plank due to its ability to ensure you never lose ab engagement. You may not be able to hold it as long as the standard plank, but for sure your abs and glutes will be on fire.

* * *

## The Bodyweight Strength Builder

You've got the best bodyweight exercises in your pocket – but what good are exercises without a workout? To start you off, we've created two bodyweight workouts for you to choose from, the first of which is designed to work your whole body.

Our full-body circuit has been formulated to build strength, while the short rest times mean you're also burning extra calories. Do all the moves in order, three times a week, with a day off between each go. You'll be a leaner, stronger man for it.

![leg exercises, leg workouts](https://hips.hearstapps.com/hmg-prod/images/pistol-squat-1605095458.jpg?resize=980:*)

## Pistol Squat

**Sets:** 3

**Reps:** 14

**Rest:** 30 secs

## **How**

Stand with your feet in a narrow stance and lift one leg off the floor. Bend your standing knee to squat down as low as you can while keeping your back straight. Push back up to the start position through your heel, then switch legs and repeat. That's one rep.

![kettlebell, arm, leg, shoulder, abdomen, weights, exercise equipment, joint, knee, human leg,](https://hips.hearstapps.com/hmg-prod/images/burpee-1586446914.jpg?resize=980:*)

## Burpee

**Sets:** 3

**Reps:** 20

**Rest:** 30 secs

## **How**

From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.

![handstand wall walk exercise](https://hips.hearstapps.com/hmg-prod/images/handstand-wall-walk-1608123174.jpg?resize=980:*)

## Handstand Wall Walk

**Sets:** 3

**Reps:** 10m high

**Rest:** 30 secs

## **How**

Position yourself in a handstand position with your feet planted against a wall. Move your hands forward and walk down the wall until you reach the bottom.

![standing long jump](https://hips.hearstapps.com/menshealth-uk/main/thumbs/33532/standinglongjump.jpg?resize=980:*)

## Standing Long Jump

**Sets:** 3

**Reps:** 8

**Rest:** 30 secs

## How

Lower yourself into a squat position with your feet shoulder-width apart. Swing your arms back and use them to propel yourself forward, then bring your legs forward for additional momentum. Jump as far as you can and land on the soles of your feet.

![side plank exercise](https://hips.hearstapps.com/hmg-prod/images/short-side-plank-1602761062.jpg?resize=980:*)

## Side Planks

**Sets:** 3

**Reps:** 4

**Rest:** 30 secs

## **How**

Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.

![exercise equipment, arm, leg, physical fitness, muscle, fitness professional, exercise machine, abdomen, sports equipment, chest,](https://hips.hearstapps.com/hmg-prod/images/bench-dip-1586425618.jpg?resize=980:*)

## Tricep Dips

**Sets:** 3

**Reps:** 12

**Rest:** 60 secs

## **How**

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Using your triceps lift yourself back to the starting position.

![press up, arm, plank, abdomen, joint, leg, shoulder, knee, chest, muscle,](https://hips.hearstapps.com/hmg-prod/images/spider-push-up-1586183917.jpg?resize=980:*)

## Spider Crawl

**Sets:** 3

**Reps:** 10 (5 on each side)

**Rest:** 60 secs

## **How**

From a press up position, raise one foot off the floor and bring your knee up towards your elbow. Pause then return to the starting position and repeat on the other side.

* * *

## The Bodyweight Six-Pack Builder

This workout targets your abs. It's made up of just three bodyweight exercises – but what it lacks in length, it more than makes up for in effectiveness. Consider this your ultimate abs finisher. Complete all four exercises and then take 2 mins rest. Repeat the circuit five times.

![reverse crunch exercise](https://hips.hearstapps.com/hmg-prod/images/reverse-crunch-1608131071.jpg?resize=980:*)

## Reverse Crunch

**Sets:** 5

**Reps:** 60 secs

**Rest:** 0 secs

## **How**

Lie on your back with your arms on the floor at your sides, palms facing down. Bend your knees and bring them towards your chest by contracting your abs. As they rise, roll your pelvis to lift your hips off the floor. Squeeze at the top then slowly lower until your thighs are perpendicular to the floor.

![sit up exercise](https://hips.hearstapps.com/hmg-prod/images/mh-pt-dec17-bradley-simmons-core4-v-sit-crunch-66834-1597316195.jpg?resize=980:*)

## Sit-Up

**Sets:** 5

**Reps:** 60 secs

**Rest:** 0 secs

## **How**

Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.

![press up, arm, knee, fitness professional, leg, joint, flip acrobatic, chest, exercise, muscle,](https://hips.hearstapps.com/hmg-prod/images/mountain-climber-1583755965.jpg?resize=980:*)

## Mountain Climber

**Sets:** 5

**Reps:** 60 secs

**Rest:** 120 secs

## **How**

Set up on the floor as though in a sprinter's blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat for the prescribed reps.

![Lettermark](/_assets/design-tokens/menshealth/static/images/logos/lettermark.70e252c.svg?primary=%2523000)

[Daniel Davies](/uk/author/220007/daniel-davies/)

Daniel is _Men’s Health UK’s_ deputy digital editor. He’s a writer and editor with a decade’s worth of experience covering [health](https://www.menshealth.com/uk/health/), [fitness](https://www.menshealth.com/uk/fitness/), tech and sports. In his time at _Men’s Health,_ he’s written about everything from [Black men's mental health](https://www.menshealth.com/uk/mental-strength/a34415128/black-minds-matter/) to [The Rock's cheat days](https://www.menshealth.com/uk/nutrition/food-drink/a759785/what-happened-when-mh-took-on-the-rocks-cheat-day/) and has logged training time with [NFL footballers,](https://www.menshealth.com/uk/fitness/lifestyle/a759495/nfl-stars-teach-mens-health-how-to-play-american-football/) Olympic gymnasts and the [British Army](https://www.menshealth.com/uk/fitness/a759587/mens-health-takes-on-the-british-armys-new-fitness-tests/). In his spare time he enjoys fitness of all kinds, from [deadlifts](https://www.menshealth.com/uk/fitness/a748582/how-to-deadlift/) to [long runs](https://www.menshealth.com/uk/fitness/a30849912/running-tips/), and is always on the lookout for his next challenge.

![Headshot of Kate Neudecker](https://hips.hearstapps.com/rover/profile_photos/c22e28ba-9876-4154-858b-a75026daf497_1685109453.file?fill=1:1&resize=120:*)

[Kate Neudecker](/uk/author/261422/kateneudecker/)

Kate is a fitness writer for _Men’s Health UK_ where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.

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## [Bodyweight Exercises](/uk/bodyweight-exercises/)

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How To Get Bigger Legs Without Lifting Weights](/uk/workouts/a758957/how-to-get-bigger-legs-without-lifting-weights/)

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[![shot of a shirtless muscular young man doing strength exercise on yoga mat in the backyard](https://hips.hearstapps.com/hmg-prod/images/gettyimages-1271937151-6478ab31512a8.jpg?crop=0.668xw:1.00xh;0.290xw,0&resize=360:*)\
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45 Best Exercises for Beginners to Try at Home](/uk/building-muscle/a754099/the-15-best-beginners-exercises-to-do-at-home/) [![concentrating before weightlifting](https://hips.hearstapps.com/hmg-prod/images/concentrating-before-weightlifting-royalty-free-image-998149266-1545304435.jpg?crop=0.668xw:1.00xh;0.250xw,0&resize=360:*)\
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Burn Fat In The Sun With Our 1000-rep Team Workout](/uk/workouts/a33388050/outdoor-bodyweight-workout-partner/)

[![weekend workout lean out in the sun with a 20min fatburner](https://hips.hearstapps.com/hmg-prod/images/sportsman-with-arms-outstretched-holding-kettle-royalty-free-image-1626696175.jpg?crop=0.670xw:1.00xh;0.167xw,0&resize=360:*)\
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Get Shredded In The Sun With Our 20-Min Fat-Burner](/uk/workouts/a33543267/outdoor-fat-burn-amrap-workout/) [![Human body, Human leg, Shoe, Elbow, Knee, Wrist, Street fashion, Physical fitness, Exercise, Waist, ](https://hips.hearstapps.com/hmg-prod/images/dsc01893-1593090960.jpg?crop=0.670xw:1.00xh;0.208xw,0&resize=360:*)\
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Burn Body Fat In The Sun With A 450-Rep Challenge](/uk/workouts/a32967767/450-rep-crossfit-challenge/) [![This is an image](https://hips.hearstapps.com/hmg-prod/images/37150349-748007732208019-256499694639775744-n-1592293483.jpg?crop=1.00xw:1.00xh;0,0&resize=360:*)\
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Our 'Cliffhanger' Challenge Adds Size to Your Back](/uk/workouts/a36812021/cliffhanger-challenge-big-back-calorie-burn/) [![shouting man lifting heavy barbell](https://hips.hearstapps.com/hmg-prod/images/shouting-man-lifting-heavy-barbell-royalty-free-image-1576518031.jpg?crop=0.66635xw:1xh;center,top&resize=360:*)\
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This Barbell Blast is the Perfect Calorie Crusher](/uk/workouts/a36604643/full-body-barbell-workout/)

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