For most of these bodyweight exercises, all you’ll need is a bench or chair and a resistance band.
Let’s dive in!
1. Skater Squat
The skater squat is a fantastic single-leg exercise that allows for self-spotting. By using your rear leg for balance, you can adjust the difficulty level as needed.
Focus on keeping your foot elevated above your knee to prevent early contact with the ground.
Ensure your knee follows the direction of your toe to avoid strain—if it starts to cave in, switch to a split squat until you build more strength.
2. Spanish Squat
A medium-resistance band is required for this one. Attach the band to a sturdy object, step back to create tension, and squat while keeping your upper body upright.
This move is excellent for strengthening the vastus medialis oblique (VMO), an important muscle for knee stability.
To maximize effectiveness, keep weight through your heels and maintain tension against the band.
3. Isometric V-Hold
This challenging core exercise targets the transverse abdominis, the deep muscle that acts like an internal girdle.
Strengthening this area helps to create a tighter waistline over time. Sit on your sit bones, maintain a stiff posture, and hold the position as long as possible.
4. X-Plank
Take your plank to the next level by widening your arm and leg placement. This increases the difficulty and works your core, shoulders, chest, and quads simultaneously.
The larger base of support forces your muscles to work harder to maintain stability, making it an excellent full-body exercise.
5. Bench-Assisted Single-Leg Squat
Using a bench or chair, perform a controlled single-leg squat. Focus on slow, controlled movements and avoid using momentum to push yourself up.
Keep your knee in alignment and distribute weight evenly across your foot. The non-working leg should remain passive to ensure maximum effort from the working leg.
6. Quad Step-Up
This movement is all about pulling yourself up with the lead leg. Avoid pushing off with the back leg and keep your upper body as tall as possible.
A slight forward lean is acceptable, but the key is to move slowly, especially on the way down, to maximize engagement and encourage symmetry.
7. Single-Leg Hip Thrust
Position your upper back on a bench or chair, tuck your chin slightly, and drive your hips upward using one leg.
Avoid kicking up with the non-working leg to ensure your glutes are doing the work.
Keep tension throughout the movement and focus on a full contraction at the top.
8. Pike Push-Up
A challenging shoulder exercise, the pike push-up mimics an overhead press.
Elevate your feet on a bench or chair, keep your legs straight, and lower your head toward the ground in a controlled motion.
This move also engages your chest and triceps, making it a great alternative to dumbbell presses.
9. Decline Push-Up
By elevating your feet, you target the upper chest, which is particularly beneficial for maintaining chest fullness as you lean down.
Whether you have implants or not, building the upper chest contributes to a balanced, well-rounded physique.
A strong chest also complements shoulder development, preventing an imbalanced look.
10. Bench Dip
Triceps are often overlooked, but bench dips are a simple yet effective way to target them.
Keep your upper body close to the bench, elbows pointing back, and shoulders retracted to avoid strain.
To modify the difficulty, adjust your leg position or place a weight on your lap for added resistance.
Try These Moves and Share Your Favorites!
These are some of my favorite bodyweight exercises, and I’d love to hear about yours! Share your go-to moves in the comments so we can all learn new ways to stay strong and fit.
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Until next time—train smart and train hard!
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