56 Bodyweight exercises you can do anywhere
6. Crossack squat
Your starting position is similar to the sumo squat. Then you slowly descend your weight on one leg while the other one stays straight to the side. It’s normal that when you’re at the bottom of the position, your straight leg is only touching the ground by the heel and toes are in the air. Keep your back straight.
7. Single leg squat/Pistols
This exercise is one of the fairly advanced bodyweight exercises. It requires a lot of leg strenght and balance. A great way to practice it is by holding to a chair so you can pull yourself up and keep the balance. Another option is to have a chair behind you and only lower yourself down until you reach it thus reducing the range of motion.
8. Split squat
Standing up, take a step forward with one foot and allow your back heel to lift of the ground. Both feet face forward. Bend your knees at the same time and shift your weight towards the front foot, while keeping an upright torso and a straight back. Drive through your front heel to return to starting position.
Stand in front of a stable elevated surface and step on it with one foot. Drive through the heel of the upper foot and try to lift your weight up with that leg. Step down with the opposite leg and then repeat alternating both sides.
10. Box jump
Yet another explosive plyo bodyweight exercise. Make sure to use a really stable surface to jump on and use an upswing arms motion to help you with the jump. Land softly and smoothly lower yourself into a squat. Once you get better, you can challenge yourself by trying different hights.