The 18 Best Body-Weight Exercises - Workouts | NoahStrength.com (2024)

18 Bodyweight Leg Exercises.
1. Split Squat Pulses (0:45).
2. Split Squat Hop (1:00).
3. Single Leg Deadlift Hop (1:12).
4. 3 Count Eccentric Half Squat Half Deadlift (1:25).
5. Squat Jump Scissor (1:41).
6. Squat To Double Lunge (1:55).
7. Single Leg Deadlift to Knee Drive (2:17).
8. Forward to Backward Lunge (2:32).
9. Lunge to Explosive Knee Drive (2:45).
10. 3 Way Balance Complex (3:00).
11. Squat Rocks (3:20).
12. Side Lunge to Curtsy (3:33).
13. Side Lunge to Leg Lift (3:49).
14. Side Lunge to Tuck Jump (4:06).
15. Single Leg Glute Bridge (4:23).
16. Three Way Calf Raises (4:31).
17. In and Out Squat Jump (4:40).
18. Kneeling to Squat (4:53)

19 Bodyweight HIIT Exercises.
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1. Double Lunge Burpee (0:45).
2. Double Hop Burpee (1:04).
3. Curtsy To Skip (1:21).
4. Rotational Skiers Hops (1:33).
5. Lateral Hops (1:48).
6. In and Out Squats (2:05).
7. Squat Cross Jacks (2:17).
8. Sumo Squat Jumps (2:30).
9. Low Side To Side Lunges (2:44).
10. Two-Way March (2:57).
11. Fighter Practice(3:19).
12. Lateral Crawl Shoulder Tap (3:37).
13. Criss Cross Push Up Hop (3:55).
14. Downward Dog To Knee Tuck Push Up (4:10).
15. Push Up Scorpions (4:27).
16. Climber Push Up Rolls (4:43).
17. Rotational Row Sit Up(5:02).
18. Elbow Bicycles (5:21).
19. C-Sit Rotational Knees (5:37).
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The worst bodyweight exercises are often times the most common calisthenic exercises. In this video, I’m going to show you 8 bodyweight exercises you’ll want to stop doing, and more importantly, the exercise substitutions you should make to keep the gains coming and prevent injury from doing the wrong things..
We start with the popular bench dip. The reason people do this exercise for their triceps is to get a complete contraction on the muscle by getting the arm behind the body which allows for better activation of the triceps long head. The issue here is the position of the shoulder that many assume just to get in position to perform it. The head of the humerus is thrown anteriorly, which stretches and weakens the anterior shoulder capsule (an area already chronically weak and unstable on many). You can either vary the hand position as shown or switch to the cobra pushup as a way to get the same tricep benefits without the shoulder joint compromise..
Next we have the popular plank. Now, while this is a core exercise performed by many it doesn’t mean that it’s a good one. Besides the fact that it is entirely remedial for almost everyone that does it (not providing nearly enough of a core challenge to adequately stimulate or strengthen your core muscles) it also tends to reinforce some postural imbalances that are already all too common, with the posterior chain muscles getting too little stimulation in favor of the anterior chain. See the plank alternatives in the video linked at the end of this video..
The hurdler’s hamstring stretch is not at all the best way to stretch your hamstrings. Many will perform it but not understand why it’s so ineffective for creating actual length increases of the hamstring muscles. The issue is the amount of posterior pelvic tilt that occurs when you perform it. When this happens the hamstrings are put on slack and the stretch is greatly minimized. Instead, either do so out of a taller posture where the pelvis is rotated anteriorly or try the standing hamstring wall stretch for a much better effect..
Neck bridges are just not something you want to do to your neck. Yes, they are incredibly effective for creating overload and developing larger neck muscles, but at what expense. You only get one set of cervical vertebra in your lifetime. Protect them. Avoid the compression and shearing stresses piled on your discs with this exercise in favor of the flexion and extension isometrics shown..
Kipping pullups are not pullups. No further discussion needed!
Scorpions are performed to increase spinal mobility and movement. The problem is, increased lumbar rotation is not something you should be aspiring to create. The lumber spine is designed to be stable. Mobility in the area should come from the hips not the low back. Instead, opt for the t-spine mobility drill shown here to attack the area most capable of giving you the rotation that you seek..
Sissy squats are another bad bodyweight exercise you should avoid. It’s not so much the knees over toes that is the issue but that it is combined with the extra stretch on the quads from above that creates a tremendous amount of stress on the quadriceps and patellar tendons. Opt for a single leg modified pistol squat instead..
Finally, while popular, the pushup is one of the most often misperformed bodyweight exercises around. Be sure not to cut the range of motion even a few inches here if you want to see the real benefits of the exercise..
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With so many bodyweight exercises to choose from, picking the 8 best was certainly a challenge. That said, in this video I show you the 8 best bodyweight exercises you can do and how you can cover all the major muscles in your body with them. Most bodyweight workout routines are nothing more than glorified aerobics that cost you lean muscle while doing them. This doesn’t have to be the case. If you choose the right exercises and follow the proper progressions and regressions, bodyweight training can be just as effective at building muscle as any other workout..
The 8 bodyweight exercises that were chosen are as follows:
1. Pullups The pullup is one of the best back exercises you can do, even if you have access to a gym. Should you want a challenging alternative, I show you how to mix up your grip and perform the Commando Pullup for an even more intense back exercise with the added benefit of working your forearms and biceps..
2. Chin Up Knee Up This exercise hits the biceps and abs equally hard as it breaks down the chinup into two parts. If you’re looking to get more out of your bodyweight exercises you have to put more in them. This is a perfect combination movement that helps you to kill two muscles with one move..
3. Slick Floor Bridge Curls This posterior chain exercise hammers your glutes and hamstrings and happens to be one of the most intense bodyweight leg exercises you can do for this area. In fact, this exercise is as challenging as most weighted glute/ham exercises you’d have at your disposal if you were training in a gym..
4. Levitation Squats Time to hit your quads with this awesome lower body no equipment exercise. By positioning your leg behind your body you make it easier to perform this single leg killer without having your balance be your limiting factor (as it may be during the pistol squat). Be sure to keep your back foot raised off the ground to keep the work on the front leg only..
5. Divebomber Pushups You knew there would have to be a pushup variation in this list of 8 best bodyweight exercises in order to hit your chest. That said, this dive-bomber version hits your chest, shoulders and triceps equally hard at different points in the range of motion. Add the one and a half rep style for an even more advanced challenge..
6. Mule Kicks This is a perfect bodyweight conditioning exercise that also puts an overload on your shoulders. Think of it as a closed chain plyometric bodyweight shoulder exercise that crushes your stamina at the same time. Sound fun?
7. Kickthrough Burpees On this channel, we train like athletes. There may be no more athletic version of the burpee than this one, and that is why I love it. This is yet another bodyweight only movement that will challenge your upper body, lower body and core while pelting away at your ability to breathe..
8. Front Lever Finally, the challenging front lever exercise lands the last spot on the 8 best bodyweight exercise list. Don’t worry if you can’t do it yet, you will. Just work your way up to it using a resistance band if needed..
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Best Bodyweight Leg Exercises 18 all time favorites!
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Best Bodyweight Leg Exercises:
Squats.
Squat Jumps.
Box Squats.
Pistol Squats.
Split Squats.
Jumping Split Squats.
Lateral Squats.
Curtsy Squats.
Stationary Lunges.
Glute Bridges.
Romanian Deadlift.
Step Ups.
Manual Hamstring Curl.
Glute Ham Raise.
Sissy Squats.
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