Building muscle doesn’t require fancy gym equipment. Bodyweight exercises are great for increasing strength and definition. When done correctly, they work major muscle groups, enhance control, and boost both strength and endurance.

These movements not only strengthen muscles but also improve overall movement efficiency. By incorporating bodyweight exercises, you can develop power, coordination, and resilience without using any equipment. Whether you’re traveling, short on time, or prefer working out at home, these four exercises can help you achieve your muscle-building goals.

Allocate 15–20 minutes for this workout. You only need your body, some space on the floor, and the determination to challenge yourself. Each exercise should be performed for 45–60 seconds with a 15–20 second rest in between. Aim to complete 3–4 rounds of the circuit.

Elevated Pike Push-Up

The Elevated pike push-up targets your shoulders, upper chest, and triceps like a bodyweight overhead press. By elevating your feet and shifting your torso vertically, you increase the load on your shoulders and fire up those pressing muscles. Elevated pike push–ups also challenge your core to stabilize your body throughout the movement. If you’re after strong, defined shoulders without equipment, this is the move to master.

How to do it:

1. Start in a downward dog position with feet elevated on a sturdy surface like a bench or step.
2. Keep your hips high and head down between your arms.
3. Lower your head toward the floor by bending your elbows.
4. Press through your palms to return to the start, keeping your movement slow and controlled.

Tempo Bulgarian Split Squat

The tempo Bulgarian split squat hits your quads, glutes, and hamstrings while demanding serious balance and coordination. Adding a slow tempo increases time under tension, which builds more muscle without needing external weight. You’ll feel your legs working harder as they stabilize and power through the controlled motion. It’s one of the most effective ways to sculpt strong lower-body muscles with just your bodyweight.

How to do it:

1. Stand a few feet in front of a bench or low surface and place one foot behind you on it.
2. Lower down slowly for a count of three, keeping your chest tall and knee in line with your foot.
3. Pause at the bottom, then push through your front heel to return to standing.
4. Complete all reps on one leg before switching sides.

Wall Walks

Wall walks demand full-body strength with an emphasis on shoulders, chest, arms, and core. The wall walk mimics the movement pattern of a handstand walk, offering a tough bodyweight challenge that builds muscle and coordination. You’ll activate your entire upper body while your core works to control every inch of movement. It’s intense, rewarding, and great for upper-body hypertrophy without equipment.

How to do it:

1. Start in a push-up position with your feet against a wall.
2. Slowly walk your feet up the wall while walking your hands back toward the wall.
3. Go as far as you can while keeping your body controlled and your core braced.
4. Reverse the movement to return to the starting position and repeat.

Feet-Elevated Glute March

The elevated foot march strengthens your glutes, hamstrings, and core all at once. Elevating your feet increases the range of motion and makes your posterior chain work even harder. The alternating leg march builds unilateral strength and improves balance between sides. If you want strong, sculpted glutes without loading a barbell, this is a must-do.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Lie on your back with your heels on a bench or box and your arms by your sides.
2. Lift your hips into a glute bridge position so your body forms a straight line from shoulders to knees.
3. Keeping your hips lifted, raise one knee toward your chest without letting your hips drop.
4. Lower your leg and repeat on the other side, alternating with control throughout.

Tyler Read, BSc, CPT