A Collection of Bodyweight Exercises You Can Do at Home

Bodyweight exercises you can do at home use only your own bodyweight to evenly work the chest, core, and lower body, making them the least demanding option for those just starting out. A small space and a single mat are enough, and with accurate form you can get consistent results.

On this page we've gathered upper-body pushing movements like push-ups, core movements like planks and crunches, and movements that work the lower body and whole body together like lunges and mountain climbers. You can check each exercise's step-by-step method, trainer coaching points, and common mistakes.

At first, learning proper form matters more than reps. If you feel pain, stop immediately and start with lower-intensity variations like knee push-ups or incline push-ups, then build up slowly.

A Routine Worth Pairing With

Recommended Exercises / Stretches

  • Push-up — A fundamental bodyweight compound exercise that builds the chest, triceps, and shoulders.
  • Incline Push-up — A push-up variation that elevates the upper body to reduce the load, ideal for beginners.
  • Wide Push-up — A push-up variation with a wider hand placement to target the outer chest.
  • Plank — A foundational exercise that strengthens the entire core through isometric contraction.
  • Crunch — A foundational ab exercise that targets the upper abdominals.
  • Bicycle Crunch — Lying down, you pedal as if riding a bike, crossing knee to opposite elbow to work the entire abs and the obliques.
  • Lunge — Train one leg at a time to improve left-right balance and lower-body strength.
  • Mountain Climber — From a plank position, alternately drive your knees in to engage the core and hip flexors while also working the shoulders and front of the thighs.

Frequently Asked Questions

Can I build muscle with bodyweight exercises alone?

For beginners, your own bodyweight provides enough stimulus to increase strength and muscle mass. However, once a movement becomes familiar and easy, you need to progressively raise the intensity by increasing reps or lowering the incline angle to keep seeing results.

Can I do bodyweight exercises at home every day?

Core exercises like planks and crunches can be done relatively often, but movements that heavily load the muscles like push-ups and lunges are better given a day or so of rest for the same body part to recover. On days with severe soreness, lower the intensity or substitute light stretching.

I can't do a single push-up. How do I start?

Starting with incline push-ups, with your hands on a bench or table, greatly reduces the load. Or learn the form first with knee push-ups, hands on the floor and knees down, then move on to standard push-ups once you're comfortable.