Best Bodyweight Exercises for Beginners: 15 Moves You Can Do Anywhere

You don't need a gym to build real fitness.

Bodyweight training is one of the most effective forms of exercise that exists — and it's also the most accessible. No equipment, no membership, no commute. Just your body and enough floor space to lie down.

Here are 15 of the best bodyweight exercises for beginners, with instructions on how to do each one correctly and how to modify them if you're just starting out.

Lower Body

1. Squat

What it works: Quads, hamstrings, glutes, core

How to do it: Stand with feet shoulder-width apart, toes slightly turned out. Lower your body by bending your knees and pushing your hips back, as if sitting into a chair. Go as low as you comfortably can — ideally until your thighs are parallel to the floor. Push through your heels to stand back up.

Modification: Hold onto a wall or chair for balance if needed, or do a partial squat until you build flexibility and strength.

Start with: 3 sets of 10–15 reps

2. Reverse Lunge

What it works: Quads, glutes, hamstrings, balance

How to do it: Stand tall. Step one foot backward and lower your back knee toward the floor. Your front knee should be over your ankle, not past your toes. Push through your front heel to return to standing. Alternate legs.

Modification: Hold a wall for balance. Step back a shorter distance if your balance is off.

Start with: 3 sets of 8–10 per leg

3. Glute Bridge

What it works: Glutes, hamstrings, lower back

How to do it: Lie on your back with knees bent, feet flat on the floor hip-width apart. Press your feet into the floor and raise your hips until your body forms a straight line from knees to shoulders. Squeeze your glutes at the top. Lower slowly.

Modification: This exercise has no easier version — it's already beginner-friendly. Focus on squeezing at the top.

Start with: 3 sets of 15 reps

4. Wall Sit

What it works: Quads, glutes, endurance

How to do it: Stand with your back against a wall. Slide down until your thighs are parallel to the floor and your knees are at 90 degrees. Hold the position. Keep your back flat against the wall the entire time.

Modification: Don't go all the way to 90 degrees — start at a shallower angle and build up.

Start with: 3 holds of 20–30 seconds

5. Step-Up (using a stair or sturdy surface)

What it works: Quads, glutes, balance

How to do it: Stand in front of a stair or low platform. Step up with one foot, press through that heel to lift your body onto the surface, bring the other foot up to meet it. Step back down and alternate the leading foot.

Modification: Use a lower surface. Hold onto a wall for balance.

Start with: 3 sets of 10 per leg

Upper Body

6. Push-Up

What it works: Chest, shoulders, triceps, core

How to do it: Start in a plank position — hands slightly wider than shoulder-width, body in a straight line from head to heels. Lower your chest to the floor by bending your elbows, keeping them at roughly 45 degrees from your body. Push back up.

Modification: Drop to your knees. This isn't a beginner shortcut — it's how you build to the full version. Keep your hips down and your body in a straight line from knees to shoulders.

Start with: 3 sets of 6–10 reps (full) or 3 sets of 10–15 reps (knee)

7. Incline Push-Up

What it works: Chest, shoulders, triceps — with less load than a standard push-up

How to do it: Place your hands on an elevated surface — a table, a couch, a kitchen counter. The higher the surface, the easier the movement. Perform a push-up with your body in a straight line.

Modification: Use a higher surface to reduce difficulty. Great bridge movement between knee push-ups and full push-ups.

Start with: 3 sets of 10–15 reps

8. Tricep Dip (using a chair)

What it works: Triceps, shoulders

How to do it: Sit on the edge of a sturdy chair with hands gripping the edge beside your hips. Slide your body off the seat and lower yourself by bending your elbows to 90 degrees. Push back up.

Modification: Keep your feet flat on the floor with knees bent to reduce the load.

Start with: 3 sets of 8–12 reps

9. Superman

What it works: Lower back, glutes, upper back

How to do it: Lie face down with arms extended above your head. Simultaneously lift your arms, chest, and legs off the floor. Hold for 1–2 seconds at the top. Lower slowly.

Modification: Lift only your arms, or only your legs, until you build enough back strength for the full movement.

Start with: 3 sets of 10–12 reps

Core

10. Plank

What it works: Full core, shoulders, glutes

How to do it: Hold your body in a straight line on your forearms and toes. Keep your hips level — don't let them sag or pike up. Look at the floor. Breathe.

Modification: Drop to your knees, keeping the rest of your body aligned.

Start with: 3 holds of 20–30 seconds, building over time

11. Dead Bug

What it works: Deep core stability, coordination

How to do it: Lie on your back with arms pointing toward the ceiling and knees bent at 90 degrees (like a table-top position). Slowly lower your right arm behind your head while extending your left leg out straight. Return to start. Switch sides. Keep your lower back pressed flat to the floor the entire time.

Modification: Move arms only, keeping legs still, until you can coordinate both.

Start with: 3 sets of 8 per side

12. Bicycle Crunch

What it works: Obliques, rectus abdominis

How to do it: Lie on your back, hands behind your head, knees bent. Bring your right elbow toward your left knee while extending your right leg. Switch. Keep the movement controlled — don't yank your neck.

Modification: Keep the range of motion smaller until you build core strength.

Start with: 3 sets of 10 per side

13. Mountain Climber

What it works: Core, shoulders, hip flexors — also raises heart rate

How to do it: Start in a push-up position. Drive one knee toward your chest, then quickly switch legs, as if running in place. Keep your hips level.

Modification: Do it slowly — bring one knee in, hold for a second, switch. This is still effective and much easier to control.

Start with: 3 sets of 20 seconds

Full Body

14. Burpee (Modified)

What it works: Full body, cardiovascular fitness

How to do it (modified version): Stand tall. Bend down and place your hands on the floor. Step (don't jump) your feet back to a plank. Do a push-up (optional). Step your feet forward. Stand up. That's one rep.

Modification: Remove the push-up. Step instead of jump at every stage. This keeps the movement accessible while still being effective.

Start with: 3 sets of 5–8 reps

15. Bear Crawl

What it works: Core, shoulders, quads, coordination

How to do it: Start on all fours with knees hovering just off the floor. Move your right hand and left foot forward simultaneously, then left hand and right foot. Keep your back flat and hips low.

Modification: Move slowly. Focus on keeping your hips from swaying side to side.

Start with: 3 sets of 10 meters (or 20 seconds)

How to Put These Together

Knowing the exercises is only half the equation. The other half is having a structured plan — knowing which exercises to do, in what order, how many sets and reps, and how to progress week over week.

If you want that done for you, our free 12-Week Beginner Program puts these movements into a complete training plan — three phases, progressive difficulty, zero equipment. It's free to download and yours to keep.

Download the Free 12-Week Program →