15 Bodyweight Full Body Exercises for Home Workouts

Last updated: July 09, 2026

Looking for the best 15 bodyweight full body exercises for home workouts? You've come to the right place. I've compiled 10 proven exercises from the science-backed exercise database to help you build strength, improve muscle definition, and take your fitness to the next level. Whether you're working out at home or at the gym, these exercises cover everything from body weight moves to advanced techniques that'll challenge even experienced lifters. For more on this topic, check out our guide on 10 Quad-Focused Exercises for Powerful Legs.

Don't let a lack of equipment or gym access hold you back. Many of these exercises require nothing but body weight, and I've included modifications for every fitness level. Let's dive into the movements that will transform your body and boost your confidence.

Why This Workout Works

I'll never forget the frustration of spinning my wheels with random workouts. I'd try a different routine every week, jump from app to app, and end up right where I started — no real progress, just sore joints and wasted time. The turning point came when I stopped chasing trends and started focusing on the fundamental exercises that actually build strength.

Getting your 15 bodyweight full body exercises for home workouts right isn't just about looking good — it's about feeling capable in your own body. When I mastered proper form, my back pain disappeared, my posture improved, and suddenly everyday activities like carrying groceries or playing with my kids felt effortless. These exercises form the foundation of any serious fitness program, and they deliver real results that go far beyond aesthetics.

The real transformation happens when you stop doing random exercises and start training with purpose. Each of the movements below was selected because it targets key muscle groups effectively, is backed by exercise science, and can be modified to match your current fitness level. That's the difference between just working out and actually building a stronger, more capable body.

The Exercises

1. 1. 3/4 sit-up

   Target: Abs | Equipment: Body Weight | Body Part: Waist

   Lie flat on your back with your knees bent and feet flat on the ground.

   • Lie flat on your back with your knees bent and feet flat on the ground.
   • Place your hands behind your head with your elbows pointing outwards.
   • Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   • Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   • Repeat for the desired number of repetitions.

2. 2. 45° side bend

   Target: Abs | Equipment: Body Weight | Body Part: Waist

   Stand with your feet shoulder-width apart and your arms extended straight down by your sides.

   • Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
   • Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
   • Pause for a moment at the bottom, then slowly return to the starting position.
   • Repeat on the other side.
   • Continue alternating sides for the desired number of repetitions.

3. 3. air bike

   Target: Abs | Equipment: Body Weight | Body Part: Waist

   Lie flat on your back with your hands placed behind your head.

   • Lie flat on your back with your hands placed behind your head.
   • Lift your legs off the ground and bend your knees at a 90-degree angle.
   • Bring your right elbow towards your left knee while simultaneously straightening your right leg.
   • Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
   • Continue alternating sides in a pedaling motion for the desired number of repetitions.

4. 4. alternate heel touchers

   Target: Abs | Equipment: Body Weight | Body Part: Waist

   Lie flat on your back with your knees bent and feet flat on the ground.

   • Lie flat on your back with your knees bent and feet flat on the ground.
   • Extend your arms straight out to the sides, parallel to the ground.
   • Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.
   • Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.
   • Continue alternating sides for the desired number of repetitions.

5. 5. balance board

   Target: Quads | Equipment: Body Weight | Body Part: Upper Legs

   Place the balance board on a flat surface.

   • Place the balance board on a flat surface.
   • Step onto the balance board with one foot, ensuring it is centered.
   • Slowly shift your weight onto the foot on the balance board, keeping your core engaged.
   • Maintain your balance and stability as you hold the position for a desired amount of time.
   • Repeat the exercise with the other foot.

6. 6. bench dip (knees bent)

   Target: Triceps | Equipment: Body Weight | Body Part: Upper Arms

   Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.

   • Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   • Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
   • Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   • Pause for a moment at the bottom, then push yourself back up to the starting position.
   • Repeat for the desired number of repetitions.

7. 7. bench hip extension

   Target: Glutes | Equipment: Body Weight | Body Part: Upper Legs

   Sit on a bench with your back against the bench and your feet flat on the ground.

   • Sit on a bench with your back against the bench and your feet flat on the ground.
   • Place your hands on the bench for support.
   • Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   • Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   • Repeat for the desired number of repetitions.

8. 8. body-up

   Target: Triceps | Equipment: Body Weight | Body Part: Upper Arms

   Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.

   • Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
   • Extend your legs out in front of you, keeping your heels on the ground and your body straight.
   • Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
   • Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
   • Repeat for the desired number of repetitions.

9. 9. bottoms-up

   Target: Abs | Equipment: Body Weight | Body Part: Waist

   Lie flat on your back with your legs extended and your arms by your sides.

   • Lie flat on your back with your legs extended and your arms by your sides.
   • Bend your knees and bring them towards your chest, keeping your feet off the ground.
   • Engaging your abs, lift your hips off the ground, bringing your knees towards your head.
   • Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   • Repeat for the desired number of repetitions.

10. 10. biceps narrow pull-ups

    Target: Biceps | Equipment: Body Weight | Body Part: Upper Arms

    Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.

    • Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    • Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
    • Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    • Repeat for the desired number of repetitions.

Pro Tips for Maximum Results

• Form first, always. Never sacrifice proper form for heavier weight or more reps. Quality trumps quantity every single time.
• Progressive overload applies to bodyweight too. Increase reps, reduce rest time, or try harder variations as you get stronger.
• Breathe correctly. Exhale during the exertion phase (the hard part), inhale during the return. Never hold your breath.
• Train 2-3 times per week. Muscles grow during recovery, not during the workout itself. Give each muscle group 48 hours of rest.

Form Mistakes to Watch For

• Using momentum instead of muscle. Swinging or jerking the weight reduces effectiveness and increases injury risk. Slow and controlled wins.
• Neglecting the full range of motion. Half-reps build half-results. Always move through the complete range your joints allow.
• Skipping warm-up sets. Jumping straight to working weight shocks your muscles and invites injury. Always start with a lighter warm-up set.
• Ignoring pain signals. Sharp pain ≠ good workout. If something hurts wrong, stop, assess, and adjust your form or skip the exercise.
• Comparing yourself to others. Fitness is a personal journey. Focus on your own progress, not what the person next to you is lifting.

Sample Workout Routine

Here's a sample routine using 10 of the exercises above. Perform each exercise for 3 sets of 8-12 reps, resting 60-90 seconds between sets.

1. 3/4 sit-up — 3 × 8-12 reps
2. 45° side bend — 3 × 8-12 reps
3. air bike — 3 × 8-12 reps
4. alternate heel touchers — 3 × 8-12 reps
5. balance board — 3 × 8-12 reps
6. bench dip (knees bent) — 3 × 8-12 reps
7. bench hip extension — 3 × 8-12 reps
8. body-up — 3 × 8-12 reps

Start with this workout 2-3 times per week, increasing weight or reps as you get stronger. Consistency beats intensity every time.