5 Underrated Bodyweight Exercises to Maximise Muscle Gains and Build Phenomenal Strength
2025-03-03
This workout is designed to harness the power of bodyweight exercises to maximize muscle gains and enhance overall strength. Incorporating a diverse range of movements, this session focuses on developing core stability, upper and lower body strength, and functional fitness. Ideal for those aiming to break through plateaus or explore alternative methods to traditional weight training, this workout emphasizes controlled movements and proper form to ensure safety and effectiveness. It's suitable for all fitness levels, offering scalability and progression to match individual capabilities and goals.
Push-Ups
From Well+Good
Push-Ups are a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core. This versatile exercise can be modified for all fitness levels, making it a staple in any workout routine. Proper form is essential for maximizing efficiency and avoiding injury. Focus on keeping a straight line from your head to your heels and engage your core throughout the movement.
Sissy Squat
From Meli
The Sissy Squat is a lower body exercise that effectively isolates the quadriceps while challenging your balance and flexibility. It involves leaning back while keeping your hips extended and core engaged, placing significant tension on the quads. This exercise is excellent for developing strong, defined thighs without the need for weights. Suitable for all fitness levels, it helps improve knee stability and joint health when performed correctly.
V-sit Up
From PureGym
The V-Sit Up is an advanced core exercise that targets the abdominal muscles by requiring you to lift both your upper body and legs simultaneously into a V shape. It not only strengthens the entire core but also improves flexibility and balance. To perform, lie flat on your back with arms extended behind your head, then simultaneously lift your legs and arms towards each other, forming a V shape with your body, before gently lowering back down.
Pull-Ups
From Summerfunfitness
Pull-Ups are a powerful compound bodyweight exercise that primarily targets the muscles in the upper back, shoulders, and arms. Executing a pull-up involves hanging from a bar with an overhead grip and pulling your body upward until your chin is above the bar. This exercise enhances upper body strength and improves grip endurance. Consistent practice of pull-ups can also contribute to better posture and increased athletic performance. It is an essential movement for building a strong, balanced upper body.
Bulgarian Split Squat
From Karen Zárate
The Bulgarian Split Squat is a lower body exercise that targets the quadriceps, glutes, and hamstrings by elevating the back leg on a bench. This movement enhances balance, stability, and unilateral strength, which helps correct muscle imbalances. It's a great exercise for strengthening the legs and core without the need for heavy weights. To perform, stand a few feet away from a bench, place your back leg on it, and lower your body by bending the front knee. Keep your torso upright and engage your core throughout the movement.