The Best Bodyweight Exercises to Target Muscle Groups

03.12.2020

9 minutes

Best bodyweight exercises for every target group

Want to know which bodyweight exercises are most effective for targeting specific body parts?

This list of the best bodyweight exercises includes:

All major muscle groups: abs, legs, glutes, chest, shoulders/arms, back
Recommendations for every fitness level: beginner, intermediate, advanced
Exercise videos with detailed instructions

List >> Best bodyweight exercises for each body part

These exercise recommendations are based on muscle activation, intensity, and complexity. To make your own workout, try this: choose 4 exercises, do each for 10-12 reps, repeat 4 sets. If you can do more than 12 reps with good form, consider choosing a more advanced variation.

Keep in mind:

The most advanced exercise is not the “best” one! The best exercise is the one you can do while maintaining proper form.

Abs

The following exercises are recommended for abs:

Beginner: the Low Plank is a great starting point for ab activation and stabilization.

Intermediate: the Beetle works your rotational stability and hits obliques, too.

Advanced: dynamic V-ups will really make your abs burn.

Ab-focused workouts can get boring… why not try to do ab exercises with a partner instead?

Lower Body

The following bodyweight exercises are recommended for legs and glutes:

Legs

Beginner: proper Squats are the perfect exercise for strong, healthy legs and knees.

Intermediate: a small pause at the bottom makes your legs work harder to push back up.

Advanced: be patient, it takes a lot of time to master the Pistol Squat. You can practice with assistance first.

Skipping leg training is a big mistake. Make sure to train your legs at least once every week! Check out more leg exercises you can do at home without equipment.

Glutes

Beginner: Fire Hydrants seem simple, but focus on squeezing glutes and you will really feel the burn.

Intermediate: the Single-Leg Bridge works your core while targeting glutes and hamstrings.

Advanced: perform this exercise slow and controlled; glutes stabilize you.

Glutes are more than just your “booty”! They are the powerhouse for explosive movements and provide key stabilization in many activities, such as running. Here are 4 more bodyweight exercises to target your glutes.

Upper Body

The following bodyweight exercises are recommended for chest, shoulders, arms, and back:

Chest

Beginner: Knee Push-ups are a good starting point to make your chest muscles stronger.

Intermediate: Push-ups in all variations are a great exercise to target chest muscles.

Advanced: the explosive element in Plyo Push-ups adds more intensity to chest muscle activation.

Want to focus on your chest? Check out the 8 best push-up variations for a bigger chest.

Shoulders/Arms

Beginner: Knee Up Downs are a good starting point to work on shoulder strength and stabilization.

Intermediate: dips will effectively target the triceps. Did you know it’s the biggest muscle in your arm?

Advanced: make sure to really place the most weight on your arms and use your feet for stabilization.

Get stronger shoulders with even more bodyweight shoulder exercises. Experiencing shoulder pain? Try these 5 pain-free shoulder exercises.

Want to tone your arms? These bodyweight exercises can help flabby arms!

Back

Beginner: the Bridge is great for your back but also abs and glutes, so it works your whole core.

Intermediate: adding the pull to a Superman activates your lats, the large muscles on your back.

Advanced: limb raises are very hard if done right: keep your pelvis centered and your back neutral, not arched.

For a stronger back check out this 7-minute back workout (more exercise recommendations included!) If your back hurts from sitting, having a more active lifestyle is very important (running, strength training, swimming)! Including lower back exercises in your routine can be helpful, too.

Want visible results?

Bodyweight exercises are only effective if you progressively increase the load. That’s why planning is important if you want to see results. A full 12-week bodyweight workout plan creates personalized workouts you can do at home.

The adidas Training app has plenty of training plans to target specific muscle groups! Check it out.

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