Bodyweight exercises are crucial to a well-rounded training routine because they’re versatile and can be done anywhere. They also teach you to control your body and help develop solid movement mechanics.
These 10 fundamental bodyweight exercises help you strengthen your joints, activate your core, target the correct muscles and sync all the muscles in your body appropriately.
1. SINGLE-LEG BOX SQUAT
The single-leg box squat strengthens your quads, improves your balance and builds powerful legs. By isolating each leg, single-leg squats also help correct leg-strength imbalances to lessen injury risk — for example, if you can do 8 reps on your right side and only 5 on your left, you’ll know to work on making the left leg stronger.
How to do it: Sit near the edge of a bench, then stand up facing away from that bench. Lift one leg and keep that leg up the entire time. Sit onto the bench and drive yourself up with the opposite leg. Once that gets easy, lower the height of the bench or elevate your feet. Then, add resistance by holding a pair of dumbbells in front of you or wearing a weighted vest.
2. SKATER SQUAT
This is a unique variation on the single-leg squat because it activates your hips and trains you to sit back on your heel to emphasize the glutes and hips.
How to do it: Start standing and lift one leg then bend it down behind you in a one-legged squat while trying to touch your bent knee onto the ground behind the standing leg. Lean your torso and reach your arms forward as you descend. If you can’t reach the ground with your knee, that’s fine — just go as low as you can.
3. HIP/THIGH EXTENSION
The hip/thigh extension helps to build strength in your all-important glutes.
How to do it: Lie on your back in a bridge position and bend one knee so that it makes a 90-degree angle to the floor and stick the opposite leg straight out — knees aligned. With your bent leg, squeeze your glute, push through your heel, push your hips up and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso.
4. PUSHUP
The pushup is one of the best upper-body exercises. It’s a must-do to strengthen your shoulders, target your chest and core and improve the health of your shoulder joint and girdle.
How to do it: Keep your elbows in as you descend, then at the top, when you think you’ve pushed all the way up, push just a little more and feel your shoulder blades roll around your ribcage.
5. PIKE PUSHUP
Use this pushup variation to target your shoulders and train your overhead-pressing muscles.
How to do it: Start in a pushup position and raise your hips until you have a straight line going from your hands to your hips. Keep your elbows in as you descend, drive yourself back up and keep your hips up the entire time.
6. INVERTED ROW
Most athletes benefit from doing more pulling exercises like the inverted row than pushing exercises like pushups. It helps develop a strong, wide back, healthy shoulders and good posture.
How to do it: Do these on a Smith machine, a power rack, a TRX suspension trainer or rings. As you row, focus on squeezing your shoulder blades together. At the bottom, sink your chest just a little to let those shoulder blades slide along your ribcage.
7. PLANK
Planks build your core and trains you to keep your torso stable against a variety of forces (essential for avoiding injuries). To do the exercise correctly, make sure to activate your core and spine and push through the floor to engage your shoulders.
How to do it: Instead of “bracing your core,” keep your ribcage down like you’re doing a mini-crunch and tuck your pelvis like you’re trying to round your lower-back — your core will turn on automatically. Then hold that position.
8. PULLUP
If you want to add “armor” on your frame and increase the size of your torso, go straight to the source with an essential bodyweight move that targets your lats, the largest muscle in your upper body.
Pullups also strengthen your grip, which carries over to many different exercises. At the top of a pullup, squeeze your shoulder blades and try to drive your chest to the bar, keeping your neck inline with your spine.
9. BEAR CRAWL
The crawl is a fundamental exercise that builds great movement patterns and targets the muscles deep inside your core. As a warmup, it’ll open your joints; as a finisher, it’ll improve your conditioning in a safe environment.
How to do it: Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time and alternate. Keep your hips low and your head up.
10. HARD ROLL
The hard roll is an obscure exercise, but if you’re looking to improve movement and avoid pain, the hard roll is essential.
How to do it: Lie on your back with both arms overhead and both legs straight. Reach your right elbow to left knee as if you were pinching a ball in front of your chest. Now, turn your head toward your left armpit and use your head to “pull” the rest of your body until it falls onto the left side. Then, turn your head toward the right and pull your body back to the starting position. Do a few reps and then switch sides. Keep your arms and legs relaxed; it’s your core that should do all the work.
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