Exercises · Equipment · Updated 19 October 2026

Bodyweight exercises

With bodyweight exercises you can train anywhere without equipment: push-ups, squats, lunges, pull-ups and planks are enough for a full-body workout. Without weights, progress comes from harder variations, slower tempo and single-limb exercises.

Most logged: Dead Bug

Exercises: 94 exercise pages
Muscle groups: Abs, Quadriceps, Back
Most logged exercise: Dead Bug

Start training with SisuLift

How bodyweight training progresses

When 20 reps feel easy, the exercise no longer builds strength effectively. Move to a harder variation: from knee push-ups to regular push-ups and then feet-elevated push-ups, from squats to Bulgarian split squats and then to pistol squats.

A pull-up bar is the single best tool for bodyweight training, because your back and biceps need a pulling exercise. Gymnastic rings or suspension straps add rows and dips, and a backpack is an easy extra weight.

Most-logged bodyweight exercises among SisuLift users

The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.

How to train with bodyweight

Do a full-body circuit two or three times a week: one push, one pull, one leg exercise, one hip exercise and one core exercise. Log your reps so you know when it is time to move to a harder variation.

Example workout from the most-logged exercises

A full-body workout with one piece of equipment: the most-logged exercise for each muscle group. Sets, reps and rest are the same ones SisuLift uses for a general fitness goal.

Exercise	Sets	Reps	Rest
Pull-up	3–4	8–12	2.5 min
Push-up	3–4	8–12	2.5 min
Bulgarian Split Squat	3–4	8–12	3 min
Dead Bug	3	10–15	1.5 min
Glute Bridge	3	10–15	1.5 min

Done twice a week, this adds up to 30–36 sets per week. The rep ranges are those for general fitness and fat loss.

Ready-made program: Home workout program

Main exercises and their variations

These exercises have their own page with variations, sets and reps and the most common questions in one place.

All bodyweight exercises (94)

Every exercise with a guide page in the exercise library, grouped by muscle group. The muscle group heading takes you to all of its exercises.

Abs30 exercises

Back11 exercises

Chest9 exercises

Glutes5 exercises

Calves3 exercises

Triceps3 exercises

Hamstrings3 exercises

Shoulders3 exercises

Forearm2 exercises

Frequently asked

Do bodyweight exercises build muscle?

They do, as long as sets get close to failure and the exercise gets harder over time. Push-ups and pull-ups build the upper body for a long time. For the legs your bodyweight becomes light sooner, and then single-leg exercises such as Bulgarian split squats and pistol squats increase the load.

How do you progress without weights?

Add reps, slow the lowering to three seconds, pause at the bottom, move to a single-limb version or change the leverage, for example by elevating your feet in push-ups. Extra weight in a backpack is the easiest way to continue when you run out of variations.

How do you train legs without weights?

Bulgarian split squats, lunges, step-ups, pistol squats, Nordic hamstring curls and single-leg glute bridges. The two-leg air squat becomes light quickly, so move to single-leg exercises when 20 reps feel easy.

Can you do bodyweight exercises every day?

Lightly, yes, but you should not take the same muscle close to failure every day. Alternate upper body and legs, for example, or take a rest day between full-body workouts. The most-logged bodyweight exercise among SisuLift users is Dead Bug.