Training and Workouts

56 Bodyweight exercises you can do anywhere


16. Single leg bodyweight deadlift

single leg bodyweight deadlift demonstration.

The bodyweight single leg deadlift is a great exercise to build your balance and unilateral strength. It will activate your glutes and hamstrings.

Start with a standing position, with a slight bend in your plant leg hinge forward from the hip. Try to keep your back leg straight and aim to keep your hips neutral (don’t rotate them). Hinge until 90 degrees and return to starting position.

17. Skater lunge

skater lunge bodyweight exercise demo.

Another jumpy bodyweight movement.

From standing position, step your left leg diagonally behind your right leg and lower yourself into a lunge. From here reverse the movement by jumping to your left, landing on your left leg while your right leg lands diagonally behind.

18. Bodyweight Good Mornings

Bodyweight good morning exercise demonstrated by a young woman.

The bodyweight good morning is a great exercise to activate your hamstrings and posterior chain as a whole. Additionally, practicing the hip hinge will help you with mastering the proper deadlift form – loaded or not.

Start with a shoulder-width stance, hands behind your head, hinge from the hips and lean your torso forwards. Keep your back straight, core engaged and knees slightly bent. Return to starting position and repeat for the desired number of reps.

Booty bodyweight exercises

19. Reverse hyperextensions/glute raises

Reverse hyperextensions/glute raises bodyweight exercise demonstration.

Lie face down on an elevated surface, allowing your hips and legs to be hanging down. You can do this bodyweight exercise either on a bench or even on the side of your couch.

Bend your legs and use your glutes and hamstrings to lift up your lower body. Squeeze your glutes at the top and return to starting position.

20. Straight leg bodyweight glute kickbacks

Straight leg bodyweight glute kickbacks demonstration.

Stand on all fours, extend your right leg back and perform pulsating up&down motions for the deseried number of repetitions before repeating this with the other leg. Always squeeze your glutes at top of the movement and focus on that mind-muscle connection.



  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! πŸ™‚

  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! πŸ™‚

  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! πŸ™‚

  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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