Training and Workouts

56 Bodyweight exercises you can do anywhere


11. Lunges

Bodyweight forward lunge demo.

Probably one of the most popular lower body exercises – loaded or not. Standing tall, take a step forward with one foot and bend your knees simultaneously. Keep your torso upright and back straight. Drive through your front heel to return back to starting position.

12. Reverse lunge

Bodyweight reverse lunge exercise demo.

Just like the name suggests – it’s like a regular lunge but instead of stepping forward, you step backward. Possibly one of my most favorite lower body exercises ever.

13. Side Lunge

bodyweight side lunge demo.

Standing tall with a narrow stance step to the side, bend your knee and shift your weight on the side-stepping leg. The stationary leg stays straight and to the side – you can lift your toes up in the air and only tough the ground with your heel. Drive through the heel of your bent leg and return to starting position.

14. Jumping lunges

Bodyweight jumping lunges demo.

As with any other plyometric exercise, make sure you have sufficient body control to be able to perform them safely. Practice regular lunges first before trying out jumping lunges.

15. Bulgarian split squat

The Bulgarian split squat is very much like your regular split squat – the only difference is that your back leg is elevated. This makes the movement far more challenging as this adds extra weight for you to lift up. Try to use your back leg only for balance and drive your weight with the front leg only.



  1. Mariam
    April 20, 2020 at 10:13 am

    Such good exercises! I’m bookmarking this to do these moves in my next work out!

    • Lily
      April 28, 2020 at 10:08 pm

      Hello Mariam,
      I am glad that you like these exercises! Let me know how your workouts looked like! 🙂

  2. Tina
    April 21, 2020 at 6:00 am

    OK I will be saving this one. With being stuck at home now this will be good.

    • Lily
      April 28, 2020 at 10:07 pm

      Hey Tina!
      I am glad that you like the library and that these exercises will hopefully help you out! 🙂

  3. Ffion
    April 28, 2020 at 2:15 pm

    With everything that’s going on right now, this is a really useful resource for those people who are in lockdown right now and missing the gym. This is a comprehensive list of exercises suitable for all levels of fitness too which is difficult to find on these ever popular home workouts on Instagram and Youtube.

    • Lily
      April 28, 2020 at 10:06 pm

      Thank you so much for your detailed feedback! I am very happy that you find it helpful! 🙂

  4. Melissa
    April 30, 2020 at 1:38 am

    Lots of fun ways to exercise. Thank you for sharing.

    • Lily
      April 30, 2020 at 11:14 am

      Hey Melissa,
      I am glad that you like!
      I hope it will help you through the quarantine!

  5. Under flowery sky
    May 27, 2020 at 1:10 pm

    Great list, I need the ones for stomach but I always skip
    it as I go walking..

    • Lily
      May 27, 2020 at 7:18 pm

      There are some great ones for your midline!
      Give them a try!

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