12 Bodyweight Exercises PTs Want You to Try

Any sort of regular exercise is great. But you don’t need a gym membership to reap the benefits. One of the best ways to build muscle and improve your overall strength and endurance is through simple bodyweight exercises.

What are bodyweight exercises, exactly? “They’re exercises that are done without any external resistance or weight — they only require you to use your own body weight,” says Renee Bullis, PT, DPT, a physical therapist at Hinge Health.

Read on to learn how bodyweight exercises can improve your everyday function and reduce pain, especially with these moves recommended by Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

12 PT-Recommended Bodyweight Exercises

The following exercises are recommended by Hinge Health physical therapists for a full-body workout. Here, we’ve broken down the exercises by area of the body, but feel free to mix them up.  

Upper Body Bodyweight Exercises

This classic bodyweight exercise works your entire upper body — including your shoulders, chest, and triceps muscles — as well as your core. “This is one of the best bodyweight shoulder exercises to do because you can modify it at all levels,” says Dr. Bullis.

How to do it:

• Start on your hands and toes with your arms and legs straight, and your hands placed under your shoulders. Your hips should be raised to about the same height as your shoulders.

• Bend your elbows and move your chest toward the floor. Stop at a height that is comfortable yet challenging.

• Don’t let your hips dip toward the floor.

• Push your hands into the floor as you straighten your arms and return to your starting position.

Get more information on how to do a push-up.

This exercise works your shoulders, shoulder blades, mid back, and low back. “In this move, you’re in a hinged position, which is a functional position that’s great to strengthen your shoulder, back, and neck muscles and help with injury prevention,” says Dr. Bullis.

How to do it:

• Start standing, then hinge at your hips to bend your chest toward the floor. Your arms should be straight and hanging toward the floor. 

• Move your arms toward the ceiling into an “I” position with your arms straight. 

• Relax your arms back down, then lift your arms toward the ceiling into a “Y” shape. 

• Lower your arms, then lift them out to your sides into a “T,” squeezing your shoulder blades together.  

• Relax to the starting position.

This move not only strengthens your triceps, but also works your trapezius and shoulder muscles, as well as your core. “It’s also a good exercise to work on shoulder mobility,” says Dr. Bullis. That said, it does require significant shoulder mobility, so it's important to not push through any shoulder pain with this exercise.

How to do it:

• Sit on the front part of a sturdy surface and place your hands on the seat, just outside your hips.

• Press into your hands to lift your butt off the seat and then bend your elbows slightly to lower your hips toward the floor.

• Press back up to extend your elbows fully.

Bodyweight Core Exercises

This move focuses on the abdominal muscles on the front side of your body. “It works the deep core muscles, such as your rectus abdominis and obliques but puts less stress on your lower back than other moves such as sit ups or crunches,” explains Dr. Bullis.

How to do it:

• Lie on your back with your arms extended toward the ceiling, your knees bent to 90 degrees, and your feet lifted off the floor (think: tabletop position) with your shins parallel to the ceiling. 

• Reach one arm straight back back by your ear as you extend the opposite leg toward the floor. 

• Your extended arm and left leg shouldn’t touch the floor, but hover several inches above it.

• Focus on keeping your back flat on the floor (don’t let it arch up) and your core muscles tight as you hold this position for a breath or two.  

• Slowly return your arm and leg to the starting position and repeat on the opposite side.

• PT Tip: Remember to not hold your breath. Inhale as you extend your arm and leg and exhale as you return to starting position

Get more information on how to do a dead bug.

This is one of the best bodyweight exercises for your back. When you do this move, you work all the muscles of your lower back, as well as your glutes and hamstrings. “It focuses on the erector spinae muscles that run along the lower spine,” explains Dr. Bullis.

How to do it:

• Lie face down with your arms and legs extended, and your forehead resting on the ground.

• Slowly lift your arms, chest, and legs toward the ceiling as high as you comfortably can.

• Hold this position, gazing at the floor to keep your neck in a neutral position.

• Relax your body back to the starting position.

Get more information on how to do the superman.

This move works your core and strengthens your back, shoulders, and glutes.

How to do it:

• Get into a comfortable position on your hands and knees with your hands below your shoulders and your knees directly under your hips.

• Lift and extend one leg behind you while you reach your opposite arm off the ground. Your leg and arm should form a straight line with your back. 

• Keep your head and neck in a neutral position by keeping your gaze downward.

• Return to the starting position.

• Repeat on the opposite side, lifting your other arm and leg off the floor. 

• Return to the starting position.

Get more information on how to do a bird dog.

Bodyweight Glute Exercises

“This is one of my all-time favorites because it forces you into an extension posture, which we don’t often get into throughout the day,” says Dr. Bullis. Bridges also work your glutes, as well as your hamstrings and lower back muscles.

How to do it:

• Lie comfortably on your back. With your knees bent and your feet flat on the floor, push through your feet to raise your hips off the floor.

• Squeeze your butt muscles at the top of the move. 

• Relax your hips back to the floor.

Get more information on how to do a bridge.

Donkey kicks work your hips and glutes at the same time, with one hip and glute helping to stabilize you while the other side works to lift your leg off the ground. It's a great exercise that benefits your shoulders, core, glutes, back, and hamstrings, says Dr. Bullis. 

How to do it:

• Get into a comfortable position on your hands and knees. Your hands are below your shoulders and your knees are below your hips. 

• Extend your leg back and up toward the ceiling while keeping your knee bent.

• Lower your knee back to the floor to return to the starting position.

Get more information on how to do donkey kicks.

Side planks are not only a great exercise for your abdominals, like your obliques, but they also build shoulder stability and outer hip strength, says Dr. Bullis.

How to do it:

• Lie on your side with your legs straight and your feet stacked on top of each other. 

• Place your forearm on the floor, under your shoulder. 

• Push through your feet and forearm to lift your hips up toward the ceiling. 

• Lower your hips back to the floor. 

Get more information on how to do a side plank. 

Bodyweight Leg Exercises

“This is a great functional exercise that works all your leg muscles, including your quads, glutes, hamstrings, and inner thighs,” says Dr. Bullis. There are a lot of ways to modify it, so you can make it either easier or harder.

How to do it:

• Stand with your feet comfortably apart.

• Keep most of your weight in your heels and reach your hips back while bending your knees, as if you were sitting in a chair. 

• Hold this position while you focus on squeezing your thigh and hip muscles. 

• Push through your heels to straighten your knees and return to a standing position.  

Get more information on how to do a squat.

This move works on single-leg strength, as well as balance. “It focuses on ankle stability all the way up through the quads and glutes and into your core,” explains Dr. Bullis.

How to do it:

• Stand with your feet a comfortable distance apart and your hands at your side or on your hips.

• Step one leg backwards to land on the ball of your foot while bending your knees to lower into a lunge position. 

• Your weight should mostly be in your front leg with your front knee positioned over your ankle. 

• Push through your front foot as you straighten your legs and return to standing. 

Get more information on how to do a reverse lunge.

This exercise works your posterior chain muscles, which are muscles that make up the backside of your body, from your back to your lower leg. These muscles are important for stability, but are often neglected in sedentary or inactive lifestyles. “This move helps build balance while also working your hamstrings and glutes,” says Dr. Bullis.

How to do it:

• Stand with your feet a comfortable distance apart. 

• Move your chest toward the floor by hinging at your hips. 

• Lift one leg off the floor behind you and up toward the ceiling. Your knee can be slightly bent as you hinge. 

• Slowly return to the starting position. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Benefits of Bodyweight Exercises

Bodyweight exercises are great for you, no matter your fitness level. “There are so many different ways to vary the exercises and make them appropriate for you, whether you’re new to exercise or workout regularly,” says Dr. Bullis. Here are some of the benefits of bodyweight exercises. 

• More muscle mass. When you do bodyweight exercises, you can’t add or remove weight like you can with machines or free weights. But you can adjust your body position, or increase or decrease the speed, to make it harder or easier, points out Dr. Bullis. A 2022 study in the journal Sports found that a 24-week bodyweight training program improved functional fitness in postmenopausal women.

• Better endurance. “When we think of cardio activity, we usually think of walking, biking, swimming, or running, but you can get your heart rate up with bodyweight exercises too,” says Dr. Bullis. A 2021 study in the International Journal of Exercise Science found that just 11 minutes a day of simple bodyweight moves, like burpees, high knees, and squat jumps, increased endurance in people who were previously inactive.

• Greater functional movement. “Bodyweight exercises often work multiple muscles at once unlike many exercise machines or dumbbell exercises that usually isolate one muscle at a time,” explains Dr. Bullis. As a result, they will help build balance and proprioception (awareness of where your body is in space) and make it easier for you to do everyday activities, like open doors, climb stairs, and pick things up off the floor.

• Increased efficiency. “With bodyweight exercises, there’s nothing that you need to buy other than a pair of shoes,” points out Dr. Bullis. It’s also convenient — you can do these moves wherever you are, whether you’re at home, at your office, or traveling.

• Improved overall health. The more you move, the lower your risk for a host of conditions, such as heart disease, type-2 diabetes, and even certain cancers. Bodyweight resistance exercises also help build bone mass, notes Dr. Bullis.

PT Tip: Do Small Movement Snacks

“I recommend that you pick an exercise from each of the above areas — upper body, core, glutes, and lower body — and do them for five minutes as movement snacks throughout your day,” advises Dr. Bullis. A 2022 review found that these short bursts of exercise boost your overall fitness and health, and since you don’t need weights, you can truly squeeze them in anywhere. 

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here. 

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Archila, L. R., Bostad, W., Joyner, M. J., & Gibala, M. J. (2021). Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. International Journal of Exercise Science, 14(3), 93–100. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8136567/

2. Babir, F. J., Riddell, M. C., Adamo, L. M., Richards, D. L., & Gibala, M. J. (2023). The effect of bodyweight exercise on 24-h glycemic responses determined by continuous glucose monitoring in healthy inactive adults: a randomized crossover study. Scientific Reports, 13(1), 20884. doi:10.1038/s41598-023-48063-y

3. Islam, H., Gibala, M. J., & Little, J. P. (2021). Exercise Snacks. Exercise and Sport Sciences Reviews, Publish Ahead of Print. doi:10.1249/jes.0000000000000275

4. Raphael, M., José Carlos Aragão-Santos, Bruno, A., Gomes, A., Max, Alan Pantoja Cardoso, Albernon Costa Nogueira, Carnero-Diaz, A., Pablo Jorge Marcos-Pardo, Cristiane Bani Corrêa, Rodrigues, T., & Marzo. (2022). Bodyweight and Combined Training Reduce Chronic Low-Grade Inflammation and Improve Functional Fitness of Postmenopausal Women. Sports, 10(10), 143. doi:10.3390/sports10100143