#16 Bodyweight Squat (target muscle: Legs and glutes)

Description: An effective squat can be perform with just your own bodyweight. In strength training, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads (vastus lateralus, medialis and intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.

The Workout: Standing up, the legs are bent at the knees and hips, lowering the torso between the legs. The torso leans forward to maintain balance. (Usually called a bodyweight squat to distinguish it from the use of weights.) The single leg squat, or “pistol squat”, can be used to make the exercise significantly harder as it requires one to have a great deal of balance, flexibility, and strength.

source: womazing.com


#17 Calf raises (target muscle calf muscle)

Description: Calf raises are a method of exercising the gastrocnemius, tibialis posterior and soleus muscles of the lower leg. The movement performed is plantar flexion, aka ankle extension.

The Workout: Standing calf raises are executed with one or both feet on a raised surface with the heel lower than the toes. The exercise is performed by raising the heel as far as possible. The exercise can be made harder by performing the exercise on one leg.


#18. Burpee (target muscle: Legs, Abdomen, Shoulders)

Description: The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”:

The Workout: From a standing position, the person drops to a squat with hands on floor (count 1), thrusts legs back to assume pushup position (count 2), returns to squat (count 3), and returns to standing position (count 4). The military 8-count version adds a pushup after count 2, and a jumping jack after count 4.

source: skinnymom.com


#19 Back extension (target muscle: back)

Description: A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.

The Workout: Either lying face down on a floor or lying on a support such as a bench with the upper body extended unsupported from the bench. The person drops down the upper body and then raises it up again to the point where the back is slightly arched back and then lowers again to repeat.



#20 Lunge (target muscle: Thigh, Buttocks, Hamstring)

Description: A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.[1][2][3] It is used by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by yogis as part of an asana regimen

The Workout: The person stands on flat surface and steps forward with one leg and bends down until the front knee is at ninety degrees angle and the back knee almost touches the surface while keeping the upper body straight. The persons then pushes back with the front leg to a standing position and repeats the exercise with the alternate leg.

source: youtrain.me

There you have it all 20 bodyweight exercise. Are there any exercise in the list that you’re already doing? Please do share with us in the comment section below.

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