56 Bodyweight exercises you can do anywhere
16. Single leg bodyweight deadlift
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
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
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
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
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.