50 Bodyweight Exercises for Beginners: The Complete List

Starting a fitness journey doesn't require a gym. These 50 bodyweight exercises cover every muscle group and can be done anywhere.

Each exercise includes brief instructions and what it works. Start with the ones that match your current level.

Lower Body Exercises

1. Air Squat

Works: Quads, glutes, core

Stand with feet shoulder-width apart. Squat down until thighs are parallel, then stand. Keep chest up and knees tracking over toes.

2. Glute Bridge

Works: Glutes, hamstrings, lower back

Lie on back, knees bent, feet flat. Press through heels and lift hips until body forms straight line from knees to shoulders. Squeeze glutes at top.

3. Reverse Lunge

Works: Quads, glutes, balance

Stand tall, step one foot back, lower back knee toward floor. Push through front foot to return. Alternate legs.

4. Wall Sit

Works: Quads, endurance

Back against wall, slide down until thighs parallel. Hold position—no cheating by putting hands on thighs.

5. Calf Raise

Works: Calves

Stand on edge of step or flat on floor. Rise onto balls of feet, squeeze calves, lower with control.

6. Step-Up

Works: Quads, glutes, single-leg strength

Step onto sturdy surface (stairs, bench), drive through lead leg to stand fully on top. Step down with control.

7. Sumo Squat

Works: Inner thighs, glutes, quads

Wide stance, toes pointed outward. Squat straight down, keeping knees over toes. Focus on inner thighs.

8. Single-Leg Glute Bridge

Works: Glutes, hamstrings, stability

Glute bridge position but extend one leg straight. Lift hips using single leg. Keep hips level.

9. Lateral Lunge

Works: Inner thighs, quads, lateral movement

Step wide to one side, push hips back, bend that knee while keeping other leg straight. Push back to start.

10. Good Morning

Works: Hamstrings, lower back, glutes

Stand with hands behind head. Hinge at hips, pushing butt back while keeping spine neutral. Feel hamstring stretch.

Upper Body Push Exercises

11. Wall Push-Up

Works: Chest, shoulders, triceps

Stand facing wall, hands at shoulder height. Lean in until nose nearly touches wall, push back.

12. Incline Push-Up

Works: Chest, shoulders, triceps

Hands on elevated surface (counter, bench). Standard push-up motion on the angle.

13. Knee Push-Up

Works: Chest, shoulders, triceps

Push-up position but knees on ground. Keep body straight from knees to head.

14. Standard Push-Up

Works: Chest, shoulders, triceps, core

Hands slightly wider than shoulders, body straight. Lower chest to floor, press back up.

15. Diamond Push-Up

Works: Triceps, chest

Hands together forming diamond shape. Push-up with hands centered under chest.

16. Wide Push-Up

Works: Chest emphasis

Hands positioned wider than standard. More chest, less triceps.

17. Pike Push-Up

Works: Shoulders, triceps

Hips high in inverted V, lower head toward floor by bending elbows. Shoulder press pattern.

18. Bench Dip

Works: Triceps, shoulders

Hands on bench behind you, lower body by bending elbows, press back up.

19. Decline Push-Up

Works: Upper chest, shoulders

Feet elevated on surface, hands on floor. Increases difficulty and upper chest emphasis.

20. Sphinx Push-Up

Works: Triceps, chest

From forearm plank, press up to full plank position, lower back down. Triceps focused.

Upper Body Pull Exercises

21. Superman

Works: Lower back, upper back, glutes

Lie face down, lift arms and legs off ground simultaneously. Hold briefly, lower.

22. Prone Y Raise

Works: Upper back, rear deltoids

Face down, arms extended in Y position. Lift arms toward ceiling, squeeze shoulder blades.

23. Prone T Raise

Works: Rear deltoids, upper back

Face down, arms out to sides in T position. Lift arms, squeezing shoulder blades.

24. Reverse Snow Angel

Works: Upper back, rear shoulders

Face down, arms at sides. Sweep arms overhead in arc while keeping them off ground. Reverse.

25. Inverted Row (Table)

Works: Back, biceps

Lie under sturdy table, grip edge, pull chest to table. Scale by bending knees or straightening legs.

26. Door Frame Row

Works: Back, biceps

Hold door frame, lean back, pull chest toward frame. Adjust foot position for difficulty.

27. Towel Row

Works: Back, biceps

Towel over door (closed), hold ends, lean back and row. Improvised pulling exercise.

28. Back Extension

Works: Lower back, glutes

Face down on floor or bench, hands behind head. Lift chest off ground by extending spine.

29. Scapular Push-Up

Works: Serratus anterior, scapular control

Plank position, without bending elbows, push shoulder blades apart then squeeze together.

30. Face Pull Position Hold

Works: Rear deltoids, upper back

Stand against wall, arms bent at 90 degrees, press elbows and back of hands into wall. Hold.

Core Exercises

31. Plank

Works: Entire core, shoulders

Forearms or hands on floor, body straight from head to heels. Hold position.

32. Side Plank

Works: Obliques, lateral core

On one forearm, stack feet, lift hips creating straight line. Hold.

33. Dead Bug

Works: Core stability, coordination

On back, arms up, knees bent 90 degrees. Extend opposite arm and leg while keeping back flat.

34. Bird Dog

Works: Core, lower back, coordination

On hands and knees, extend opposite arm and leg. Keep hips level, don't rotate.

35. Bicycle Crunch

Works: Abs, obliques

On back, pedal legs while bringing opposite elbow toward opposite knee. Rotate through torso.

36. Reverse Crunch

Works: Lower abs

On back, knees bent. Curl pelvis off floor toward chest—pelvis lifts, not just knees.

37. Mountain Climber

Works: Core, hip flexors, cardio

Push-up position, drive knees toward chest alternately. Fast for cardio, slow for core focus.

38. Hollow Body Hold

Works: Abs, hip flexors

On back, arms overhead, lift legs and shoulders, press lower back into floor. Hold.

39. V-Up

Works: Abs, hip flexors

Lying flat, simultaneously lift legs and torso to touch toes, forming V shape.

40. Lying Leg Raise

Works: Lower abs, hip flexors

On back, hands under hips for support. Lift straight legs toward ceiling, lower with control.

Full Body / Cardio Exercises

41. Burpee

Works: Full body, cardio

Stand, squat down, jump feet back to plank, push-up (optional), jump feet to hands, jump up.

42. Jumping Jack

Works: Full body, cardio

Jump feet out while raising arms overhead, jump back to start. Classic cardio.

43. High Knees

Works: Cardio, hip flexors

Run in place, driving knees high toward chest. Pump arms for intensity.

44. Butt Kicks

Works: Hamstrings, cardio

Run in place, kicking heels toward butt. Complements high knees.

45. Squat Jump

Works: Legs, power, cardio

Squat down, explode upward, land softly, immediately squat for next rep.

46. Lunge Jump

Works: Legs, power, balance

Lunge position, jump and switch legs mid-air, land in opposite lunge.

47. Bear Crawl

Works: Shoulders, core, coordination

On hands and toes, knees hovering, move opposite hand and foot together. Crawl forward/backward.

48. Crab Walk

Works: Triceps, core, shoulders

Hands and feet on ground, hips elevated, move by walking hands and feet.

49. Inchworm

Works: Hamstrings, core, shoulders

Fold forward, walk hands to plank, walk feet back to hands, stand. Repeat.

50. Tuck Jump

Works: Power, cardio

Jump and bring knees to chest at peak, land softly.

How to Use This List

Building a Workout

Pick 6-8 exercises covering different areas:

• 2-3 lower body
• 2-3 upper body (mix push and pull)
• 1-2 core
• 1-2 full body/cardio (optional)

Sample Beginner Workout

1. Air squat: 3 × 12
2. Incline push-up: 3 × 10
3. Glute bridge: 3 × 15
4. Door frame row: 3 × 10
5. Reverse lunge: 3 × 10 each
6. Plank: 3 × 20 seconds

Progression

When exercises become easy:

• Add reps (10 → 12 → 15)
• Add sets (3 → 4)
• Move to harder variation
• Slow down tempo

The Bottom Line

Fifty exercises, zero equipment needed. Start with what you can do, progress to what challenges you, and keep moving.

Print this list, bookmark it, return to it. Your entire fitness journey can happen with just your body and the floor.