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Exercises

Bodyweight exercises for beginners: squat, lunge, push, pull and brace at home

Published October 29, 2026

The best bodyweight exercises for beginners are the bodyweight squat, reverse lunge and wall sit for your legs, the donkey kick and superman for your glutes and back, the incline push-up, kneeling push-up and floor triceps dip for pushing, the doorway curl for pulling, and the plank, side plank and dead bug for your trunk. Do 6 to 8 of them as a full-body session two or three days a week, 2 to 3 sets each, and stop every set with 2 or 3 good reps left. When you hit the top of the rep range, move to the harder version.

  1. Bodyweight Squat Quads
  2. Reverse Lunge Quads, Glutes
  3. Incline Push-Up Chest
  4. Kneeling Push-Up Chest
  5. Donkey Kick Glutes
  6. Bodyweight Bicep Curl Biceps
  7. Plank Abs
  8. Dead Bug Abs

Legs and hips

Your legs carry the most muscle you own, so they get the most sets. Squats and lunges train the thighs and glutes through a full bend, the wall sit builds the same muscles without any knee travel, and the donkey kick isolates the glutes on hands and knees.

Quads and glutes, squat pattern

Bodyweight Squat

Quads

It is the movement you use every time you stand up from a chair, so it is the first one to own. Sitting back to a chair or couch at first gives you a depth target and something to catch you.

How to do it

  1. Stand with your feet about shoulder-width apart, toes turned out slightly, arms out in front for balance.
  2. Push your hips back and bend your knees, keeping your heels flat and your chest up.
  3. Lower until your thighs are at least parallel to the floor, deeper if your heels stay down.
  4. Drive through your whole foot to stand tall, then go straight into the next rep.

Cues

  • Heels glued to the floor
  • Knees over toes
  • Thighs to parallel or lower

Common mistakes

  • Knees caving in on the way up: push them out over your little toes.
  • Quarter squats to hit a rep count: a full-depth set of 12 beats a shallow set of 30.

Swap for: Reverse Lunge, Wall Sit, Jump Squat

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Quads and glutes, one leg at a time

Reverse Lunge

Quads, Glutes

Stepping back instead of forward keeps your weight over the front foot, which makes it easier to balance than a forward lunge. It also shows you quickly if one leg is weaker; start with no weight and add a backpack later.

How to do it

  1. Stand tall holding a kettlebell in each hand at your sides.
  2. Step one foot back and lower until the back knee nearly touches the floor.
  3. Keep most of your weight on the front foot.
  4. Push through the front foot to step back up, then alternate or finish one side.

Cues

  • Step long, drop straight down
  • Front foot does the work
  • Tall chest

Common mistakes

  • Short steps that push the front knee far over the toes: step back further.
  • Wobbling side to side: narrow the load or slow down.

Swap for: Bulgarian Split Squat, Dumbbell Reverse Lunge, Step-Up

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Quads, static hold

Wall Sit

Quads

A wall sit loads your thighs hard with no movement to learn, so it works on day one. Sliding higher or lower on the wall sets the difficulty.

How to do it

  1. Lean your back on a wall with your feet roughly two feet out from it.
  2. Slide down until your thighs are close to parallel with the floor.
  3. Keep your knees over your ankles and press your back into the wall.
  4. Hold the position for the target time, then slide back up.

Cues

  • Thighs level
  • Press the heels
  • Back flat on the wall

Common mistakes

  • Feet too close: the knees end up past the toes.
  • Resting hands on the thighs: keep them off your legs.

Swap for: Bodyweight Squat, Cossack Squat

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Glutes, hip extension

Donkey Kick

Glutes

Without a bar for bridges, the donkey kick is the simplest way to make your glutes do the work on their own. Being on hands and knees takes your lower back out of it.

How to do it

  1. Get on hands and knees with your wrists under your shoulders and knees under your hips.
  2. Keep one knee bent at a right angle and lift that foot toward the ceiling.
  3. Stop when your thigh is level with your back and squeeze for a second.
  4. Lower the knee back under your hip without touching the floor, finish the set, then switch legs.

Cues

  • Foot to the ceiling
  • Flat back
  • Squeeze at the top

Common mistakes

  • Arching your lower back to kick higher: the lift should come from your hip.
  • Swinging the leg: if momentum is moving it, slow down and pause at the top.

Swap for: Fire Hydrant, Band Glute Kickback, Single-Leg Glute Bridge

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Pushing: the push-up ladder

Most beginners cannot do 10 clean push-ups on day one, and that is the point of the ladder. Start at the height where you can do 8, lower the surface as you get stronger, and use the floor dip for extra triceps work.

Chest, shoulders and triceps, easiest push-up

Incline Push-Up

Chest

Hands on a counter, table or sturdy box take most of your weight off, so you can do real push-ups with a straight body from the first session. Lower the surface as you get stronger.

How to do it

  1. Put your hands on a bench, box or counter, a little wider than shoulder width.
  2. Walk your feet back until your body is a straight line from head to heels.
  3. Lower your chest to the edge, elbows angled about 45 degrees from your sides.
  4. Press back up until your arms are straight.

Cues

  • Body like a plank
  • Elbows at about 45 degrees
  • Higher surface, easier rep

Common mistakes

  • Hips sagging toward the floor: squeeze your glutes and brace as if you were about to be poked in the stomach.
  • Flaring the elbows straight out: tuck them back at about 45 degrees.

Swap for: Kneeling Push-Up, Close-Grip Push-Up, Bench Dip

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Chest and triceps, push-up on the knees

Kneeling Push-Up

Chest

The middle rung between the incline and the full push-up. It works the same range on the floor with less load, and it is handy when no stable surface is around.

How to do it

  1. Kneel on a mat with your hands on the floor slightly wider than your shoulders and walk them forward until your body is a straight line from knees to head.
  2. Brace your abs and tuck your hips so your back stays flat.
  3. Lower your chest toward the floor between your hands, elbows angled back.
  4. Push back up to straight arms and repeat.

Cues

  • Straight line from knees to head
  • Chest leads, hips follow
  • Full lockout at the top

Common mistakes

  • Bending at the hips so your bottom sticks up: that shortens the range. Keep the line from knees to shoulders.
  • Dropping the head toward the floor before the chest: look slightly ahead of your hands.

Swap for: Incline Push-Up, Close-Grip Push-Up, Band-Assisted Push-Up

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Chest, shoulders and triceps, full push-up

Push-Up

Chest

The goal of the ladder. Once you can do 8 clean reps, it builds your chest, shoulders and arms for months before you need anything harder.

How to do it

  1. Set your hands slightly wider than your shoulders with your body straight from head to heels.
  2. Lower until your chest nearly touches the floor, elbows at about 45 degrees.
  3. Press back up to straight arms.

Cues

  • One straight line
  • Elbows angled back

Common mistakes

  • Flaring the elbows straight out: tuck them toward your ribs.

Swap for: Kneeling Push-Up, Incline Push-Up, Push-Up Plus

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Triceps, dip from the floor

Floor Triceps Dip

Triceps

It works the back of the arms with your feet on the floor, so you set the load by how much weight you put through your hands. It needs no chair or bench.

How to do it

  1. Sit with your knees bent and your hands flat behind you, fingers facing forward.
  2. Lift your hips slightly off the floor by straightening your arms.
  3. Bend your elbows to bring your hips down toward the floor, stopping just short of it.
  4. Push back up to straight arms.

Cues

  • Fingers face your feet
  • Hover the hips
  • Elbows straight back

Common mistakes

  • Sitting all the way down between reps: keep the tension on.
  • Letting the feet do the lifting: press from the hands.

Swap for: Bench Dip

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Pulling and the back of your body

Most no-equipment routines skip pulling. A sturdy door frame gives you a bodyweight curl you can scale just by moving your feet, and the superman trains the muscles along your spine that keep you upright.

Biceps, doorway curl

Bodyweight Bicep Curl

Biceps

A door frame turns into a curl: grip the sides, lean back with your body straight and bend your elbows to bring your chest in. Walking your feet closer makes it harder, so it grows with you.

How to do it

  1. Grip both sides of a door frame around hip level, step one foot ahead of the other and walk your feet in toward it.
  2. Lean back until your arms are straight and your body is rigid from heels to head.
  3. Bend your elbows to bring your chest to the frame.
  4. Lower back out under control.

Cues

  • Elbows pinned to your sides
  • Body rigid
  • Feet in to make it harder

Common mistakes

  • Rowing instead of curling: keep your upper arms still at your sides and bend only at the elbows.
  • Bending at the hips: tense your glutes and keep a straight line.

Swap for: Chin-Up, TRX Chin-Up

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Lower back and glutes, back extension on the floor

Superman

Lower Back

Beginners rarely train the back of the body with nothing to hold. Lifting your arms and legs off the floor works the spinal muscles and glutes with no equipment.

How to do it

  1. Lie face down with your arms stretched overhead and legs straight.
  2. Raise arms, chest and legs a few inches off the floor together.
  3. Hold for a second, then lower everything together.

Cues

  • Long, not high
  • Eyes on the floor

Common mistakes

  • Cranking the head back to lift higher: keep your neck in line with your spine.

Swap for: Back Extension, Exercise Ball Back Extension, Band Good Morning

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Trunk and bracing

These three teach you to hold your ribs and hips still while your arms and legs work, which carries straight into every squat and push-up. Hold for time, and add seconds before you add anything else.

Abs, front plank hold

Plank

Abs

The plank teaches the braced, straight body you need for every push-up. Hold it with good form, and stop the set when your hips start to sag.

How to do it

  1. Set your forearms under your shoulders and your feet behind you, body in a straight line.
  2. Squeeze your glutes and pull your ribs down toward your hips.
  3. Hold, breathing normally, without letting your hips sag or rise.
  4. For the harder version, reach one arm forward and lift the opposite foot, hold, then switch sides.

Cues

  • Ribs down
  • Glutes tight
  • Straight line

Common mistakes

  • Hips sagging toward the floor: that hangs on your lower back.
  • Holding for minutes at an easy level: make it harder instead.

Swap for: Long Lever Plank, Plank Shoulder Tap

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Obliques, side hold

Side Plank

Abs

It trains the side of your trunk that resists bending, which squats and push-ups barely touch. Drop to your bottom knee to make it easier.

How to do it

  1. Lie on one side with your elbow under your shoulder and your legs stacked.
  2. Lift your hips until your body is straight from head to feet.
  3. Hold, then switch sides.

Cues

  • Hips high
  • Stacked feet
  • Elbow under shoulder

Common mistakes

  • Letting the hips drop toward the floor as the hold goes on.
  • Rolling the chest forward or back.

Swap for: Dumbbell Side Plank, Copenhagen Plank

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Deep abs, anti-extension

Dead Bug

Abs

Lying on your back with your lower back pressed down, you learn to move arms and legs without your trunk moving. It is the easiest core exercise to do well.

How to do it

  1. Lie face up, arms pointing up and knees bent at right angles over your hips.
  2. Press your lower back into the floor.
  3. Reach one arm overhead and the opposite leg out long, both hovering above the floor.
  4. Bring them back and repeat with the other pair.

Cues

  • Back glued down
  • Breathe out as you reach
  • Opposite arm and leg

Common mistakes

  • Letting the back arch when the leg goes long: reach less far.
  • Going fast: each rep should take about three seconds.

Swap for: Plank, Alternating Leg Raise

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

First month, three short sessions a week

Open in the session builder
  • Workouts3× a week
  • Working sets29 a week
  • Per workout~20 min
  • EquipmentBodyweight

You have never trained, or not for years, and you want a routine you can finish in about 20 minutes in your living room.

Two alternating full-body sessions, three times a week, give each muscle about 4 to 6 sets a week, which is plenty while your technique is new. Everything stays at 2 to 3 reps in reserve so you finish fresh enough to come back two days later.

Day A: Squat and push
ExerciseSets × repsRIRRest
Bodyweight SquatSit back to a chair if you need a depth target. 3 × 10–15 3 1 min
Incline Push-UpHands on a counter or table. 3 × 8–12 2 1 min
Donkey KickPer leg. 2 × 10–15 2 1 min
PlankSeconds per hold. 2 × 20–40 2 1 min

Open Day A: Squat and push in the session builder

Day B: Lunge and pull
ExerciseSets × repsRIRRest
Reverse LungePer leg. No weight yet. 2 × 8–10 3 75 s
Bodyweight Bicep CurlFeet farther from the frame makes it easier. 3 × 8–12 2 1 min
Wall SitSeconds per hold. 2 × 20–45 2 1 min
Dead BugPer side. 2 × 6–10 2 1 min

Open Day B: Lunge and pull in the session builder

How to run it
Train Monday, Wednesday and Friday, alternating A and B so each one comes up three times every two weeks. Any non-consecutive days work.
How to progress
Double progression: when every set reaches the top of the rep range with 2 reps still in reserve, add 2 reps to the range or move to the harder version (lower incline, deeper squat). Add 5 to 10 seconds to holds instead.
Open in the session builder

Session 2

Two days a week, working toward full push-ups

Open in the session builder
  • Workouts2× a week
  • Working sets21 a week
  • Per workout~20 min
  • EquipmentBodyweight

You have done a few weeks of basics, can manage 10 incline push-ups, and want your first sets of real push-ups.

Pushing gets 9 sets a week across the full push-up, kneeling push-up and floor dip, so it improves faster than with a general routine. Legs still get 6 sets and the trunk 4, so nothing falls behind.

Day 1
ExerciseSets × repsRIRRest
Push-UpFinish the set on your knees once full reps run out. 2 × 3–8 2 90 s
Kneeling Push-Up 2 × 8–12 2 75 s
Reverse LungePer leg. Hold a backpack once 12 is easy. 3 × 8–12 2 75 s
Side PlankSeconds per side. 2 × 15–30 2 1 min

Open Day 1 in the session builder

Day 2
ExerciseSets × repsRIRRest
Kneeling Push-Up 3 × 8–15 2 75 s
Bodyweight SquatPause 2 s at the bottom. 3 × 12–20 2 1 min
Floor Triceps Dip 2 × 8–12 2 1 min
SupermanHold 2 s at the top. 2 × 10–12 2 1 min
PlankSeconds per hold. 2 × 30–45 2 1 min

Open Day 2 in the session builder

How to run it
Two sessions with two or three days between, such as Tuesday and Saturday. Do the push-up work first while you are fresh.
How to progress
Do as many clean full push-ups as you can, stopping with 2 in reserve, then finish the set on your knees. When you reach 8 full reps in the first set, drop the kneeling push-ups and add a third full set.
Open in the session builder

Session 3

Busy weeks: four 15-minute sessions

Open in the session builder
  • Workouts4× a week
  • Working sets32 a week
  • Per workout~15 min
  • EquipmentBodyweight

Long sessions do not happen in your week, but 15 minutes before work four days a week does.

Short paired sessions spread the same weekly work over more days: about 8 sets a week each for legs, pushing, the trunk and the back of the body. Pairing two moves and alternating between them keeps each session to about 15 minutes.

Morning 1
ExerciseSets × repsRIRRest
A1 Bodyweight Squat3 s down. 2 × 12–15 3 1 min
A2 Incline Push-Up 2 × 8–12 2 1 min
B1 Superman 2 × 10–12 2 1 min
B2 Dead BugPer side. 2 × 8–10 2 1 min

Open Morning 1 in the session builder

Morning 2
ExerciseSets × repsRIRRest
A1 Reverse LungePer leg. 2 × 8–10 3 1 min
A2 Floor Triceps Dip 2 × 8–12 2 1 min
B1 Donkey KickPer leg. 2 × 12–15 2 1 min
B2 Side PlankSeconds per side. 2 × 15–30 2 1 min

Open Morning 2 in the session builder

How to run it
Four mornings a week, alternating the two sessions. If you miss a day, just pick up with the next one in order.
How to progress
Keep each pair at 2 to 3 reps in reserve. Once both moves in a pair hit the top of their range for every round, make one of them harder: a lower incline, slower squats, or longer holds.
Open in the session builder

Make it fit you

Questions

How many days a week should beginners work out?

Two or three full-body sessions a week with a rest day between them. That trains each muscle often enough to improve while leaving time to recover, and it is a schedule most people can keep for months.

Can bodyweight exercises alone build muscle?

Yes for a beginner, as long as the sets are close to failure and you keep moving to harder versions. Push-ups, lunges and rows build real muscle for the first months. Later, most people add a pull-up bar, bands or dumbbells to keep progressing.

What is the 3-3-3 rule for beginners?

Fitness sites use the name for a few different schemes; the common beginner version is three exercises, three sets each, three days a week. The first plan on this page sits close to it, with four moves of 2 to 3 sets on three days.

Is it OK to work out on an empty stomach?

For a 20-minute bodyweight session, yes for most people. If you feel light-headed or weak, eat something small like a banana half an hour before.

How many reps should a beginner do?

Between 8 and 15 for most moves, and 20 to 45 seconds for holds. Pick the version where you can reach that range while still having 2 or 3 reps in reserve.

Which bodyweight exercises should a beginner start with?

The bodyweight squat, incline push-up, doorway curl, donkey kick and plank. They cover legs, pushing, pulling, glutes and trunk, and each has an easier and harder version.