Bodyweight Exercise Reference

Bodyweight training uses your own mass as resistance, making it accessible to everyone. The key principle is progressive overload — as you get stronger, you advance to harder exercise variations rather than adding external weight. This keeps the stimulus challenging and drives continued adaptation.

Research shows bodyweight exercises produce similar strength and muscle gains to gym-based training when effort and volume are matched. The advantage is zero equipment cost and the ability to train anywhere.

Movement Pattern	Primary Muscles	Key Exercise
Horizontal push	Chest, triceps, front deltoid	Push-up
Vertical push	Shoulders, triceps	Pike push-up
Horizontal pull	Back, biceps, rear deltoid	Inverted row
Vertical pull	Lats, biceps	Pull-up / chin-up
Squat / knee-dominant	Quads, glutes	Squat
Hinge / hip-dominant	Hamstrings, glutes	Single-leg RDL
Core anti-extension	Abs, spinal erectors	Plank

Upper body bodyweight exercises primarily use pushing and pulling patterns. Push-ups train the chest, triceps, and anterior shoulder. Inverted rows (using a low bar or table) train the back and biceps.

Exercise	Regression	Standard	Progression
Push-up	Knee push-up (3×10)	Standard push-up (3×10)	Archer push-up / decline push-up
Pike push-up	Elevated pike (3×8)	Floor pike push-up (3×8)	Wall handstand push-up
Inverted row	Elevated bar (body 45°) (3×8)	Horizontal bar (3×8)	Feet elevated row
Pull-up	Assisted band pull-up (3×6)	Pull-up (3×5)	Weighted pull-up / L-sit pull-up

Form cues for push-ups: hands slightly wider than shoulders, elbows track at 45° (not flared out), lower chest to 1 inch from floor, maintain a straight plank-like body position throughout. Never let the hips sag or pike upward.

Tip: If you can't do a standard push-up, the knee push-up is the correct regression — not a "girl push-up" but a legitimate training variation used by all levels.

Lower body movements divide into knee-dominant patterns (squat, lunge) that emphasize the quadriceps and hip-dominant patterns (deadlift, RDL) that emphasize the hamstrings and glutes. Training both produces balanced lower body development.

Exercise	Regression	Standard	Progression
Squat	Box squat to chair (3×10)	Air squat (3×15)	Single-leg squat / pistol squat
Lunge	Reverse lunge (3×8/leg)	Forward lunge (3×10/leg)	Walking lunge / jump lunge
Glute bridge	Glute bridge (3×15)	Hip thrust (3×12)	Single-leg hip thrust
Single-leg RDL	Supported on wall (3×8)	Unsupported (3×8/leg)	Add load / slow tempo
Calf raise	Two-leg raise (3×20)	Slow two-leg raise (3×15)	Single-leg calf raise (3×12)

Squat form cues: feet shoulder-width apart, toes pointed 15–30° outward, knees track over toes, depth to parallel or below (thigh parallel to floor), chest tall, weight through mid-foot.

Warning: Never let knees cave inward (valgus collapse) during squats or lunges. If this happens, regress to a shallower depth or use a resistance band around the knees for feedback.

Core training at the beginner level should focus on anti-movement exercises — positions that resist extension, flexion, and rotation — rather than crunches. These build functional stability that transfers to all other movements.

Exercise	Target	Beginner Target	Progression
Plank	Anti-extension	3 × 20–30 seconds	3 × 60 seconds → RKC plank
Side plank	Anti-lateral flexion	3 × 15–20 seconds/side	3 × 45 seconds → with hip dip
Dead bug	Anti-extension, coordination	3 × 5 reps/side	Slower tempo, add pause
Bird dog	Anti-rotation, spinal stability	3 × 6 reps/side	Add 3-second hold at top
Hollow body hold	Full core tension	3 × 15 seconds	3 × 30 seconds → hollow rocks

Plank form is critical: forearms on ground, body in straight line from head to heels, hips neither sagging nor piking, glutes and abs actively braced. Breathe steadily — don't hold your breath.

The following full-body routine covers all major movement patterns and can be completed in 30–40 minutes, three times per week with a rest day between sessions.

Exercise	Sets	Reps/Duration	Rest
Air squat	3	12 reps	60 seconds
Push-up (or regression)	3	8–10 reps	60 seconds
Inverted row (or band pull)	3	8–10 reps	60 seconds
Reverse lunge	3	8 reps/leg	60 seconds
Plank	3	20–30 seconds	45 seconds
Glute bridge	3	15 reps	45 seconds
Dead bug	2	5 reps/side	45 seconds

Each week, try to add 1–2 reps or 5 seconds to each exercise. When you can comfortably exceed the top of the rep range, advance to the next progression listed in the earlier tables.

Tip: Film yourself performing squats and push-ups on your phone once a month. Seeing your own form is far more instructive than reading cues.