Best Bodyweight Exercises Ranked by Results

The pull-up is the most effective bodyweight exercise for upper body strength and muscle. It trains lats, biceps, rear delts, and grip in one movement. For lower body, the pistol squat is the gold standard — a single-leg squat that builds quad and glute strength with zero equipment. These exercises rank highest because they allow progressive difficulty through leverage changes, not just more reps.

For equipment-free programming, see our home workout plans.

How the Ranking System Works

Difficulty 1-3: Beginner. Most untrained adults can do these.

Difficulty 4-6: Intermediate. Requires a few months of consistent training.

Difficulty 7-8: Advanced. Takes 6-12+ months of focused work.

Difficulty 9-10: Elite. Years of dedicated practice. Most people never reach these.

Don't skip levels. Each exercise builds the strength and technique for the next.

Push Exercises (Chest, Shoulders, Triceps)

Difficulty 1: Wall Push-Up

Stand facing a wall, hands at chest height. Lean in, push back out. Perfect for absolute beginners or injury rehab.

Progression: Move feet further from wall to increase difficulty.

Difficulty 2: Incline Push-Up

Hands on a bench, couch, or sturdy elevated surface. Body in a straight line. Standard push-up mechanics at reduced difficulty.

Progression: Lower the surface height week by week.

Difficulty 3: Knee Push-Up

Hands and knees on floor. Straight line from knees to head. Better than skipping push-ups entirely, but move to full push-ups as soon as possible.

Progression: Work toward standard push-ups.

Difficulty 4: Standard Push-Up

The baseline. Hands shoulder-width, body in a straight line from head to heels, chest touches floor, arms fully extend at top. Push-ups build chest, front delts, and triceps.

Prerequisites: Can do 10+ incline push-ups with good form.

Progression: Increase reps, then move to harder variations.

Difficulty 5: Diamond Push-Up

Hands together under chest, forming a diamond shape with index fingers and thumbs. Diamond push-ups shift emphasis to triceps.

Prerequisites: 15+ standard push-ups.

Progression: Increase reps, then try decline variations.

Difficulty 5: Wide Push-Up

Hands 1.5x shoulder width. Increases chest stretch and demands more pec strength. Similar difficulty to diamond but different emphasis.

Difficulty 6: Decline Push-Up

Feet elevated on a bench or chair. Decline push-ups shift emphasis to upper chest and shoulders.

Prerequisites: 20+ standard push-ups.

Progression: Increase elevation height.

Difficulty 7: Pike Push-Up

Hips up high, body in an inverted V. Lower head toward floor, press back up. Mimics overhead pressing — builds shoulders more than chest.

Prerequisites: 15+ decline push-ups.

Progression: Work toward handstand push-ups.

Difficulty 8: Archer Push-Up

Wide grip. Lower toward one hand while the other arm stays straight. Almost a one-arm push-up with assistance.

Prerequisites: 25+ standard push-ups, comfortable with wide push-ups.

Progression: Gradually reduce assistance from straight arm.

Difficulty 9: One-Arm Push-Up

Exactly what it sounds like. Requires exceptional strength and full-body tension.

Prerequisites: Multiple archer push-ups per arm.

Difficulty 10: Planche Push-Up

Push-up with feet completely off the ground, body horizontal, supported only by hands. Elite gymnastics strength. Most people will never achieve this.

Pull Exercises (Back, Biceps)

Difficulty 1: Scapular Squeeze

Sit or stand with arms at sides. Squeeze shoulder blades together, hold 2-3 seconds, release. Activates back muscles for beginners.

Difficulty 2: Prone Y-T-W Raises

Lie face down. Raise arms into Y position, then T, then W. No equipment needed, builds upper back endurance.

Difficulty 3: Inverted Row (High Bar)

Bar at chest height. Hang underneath, pull chest to bar. The higher the bar, the easier. Inverted rows are the best beginner back exercise.

Progression: Lower the bar height week by week.

Difficulty 4: Inverted Row (Low Bar)

Bar at hip height. Body almost horizontal. Significantly harder than high bar.

Prerequisites: 10+ high bar inverted rows.

Difficulty 5: Chin-Up

Chin-ups use an underhand grip, palms facing you. Biceps assist more than pull-ups, making them slightly easier for most people.

Prerequisites: 10+ low inverted rows OR negatives (jump up, lower slowly).

Progression: Increase reps, then switch to pull-ups.

Difficulty 6: Pull-Up

Overhand grip, palms facing away. Pull-ups are harder than chin-ups due to less bicep assistance.

Prerequisites: 8+ chin-ups.

Difficulty 7: Wide Grip Pull-Up

Hands wider than shoulders. Reduces lat leverage, requires more strength.

Prerequisites: 10+ standard pull-ups.

Difficulty 7: Close Grip Chin-Up

Hands nearly touching, palms facing you. Maximum bicep involvement.

Difficulty 8: L-Sit Pull-Up

Standard pull-up with legs extended horizontal in front of you. Demands core strength while pulling.

Prerequisites: 12+ pull-ups, 30-second L-sit.

Difficulty 9: Archer Pull-Up

One arm bends fully while other arm stays nearly straight, providing assistance. Almost a one-arm pull-up.

Prerequisites: 15+ pull-ups.

Difficulty 10: One-Arm Pull-Up

The ultimate pulling strength test. Most trained athletes never achieve this.

Squat/Leg Exercises

Difficulty 1: Assisted Squat

Hold onto a doorframe, chair, or TRX straps. Squat deep using arm assistance. Perfect for building squat pattern with support.

Difficulty 2: Box Squat

Squat to a bench or box, sit briefly, stand. Provides a depth target and confidence.

Difficulty 3: Bodyweight Squat

Bodyweight squats — standard air squat, full depth, weight in heels. The foundation of all leg training.

Prerequisites: Can do assisted squats with good depth.

Progression: Increase reps to 30+, then add difficulty.

Difficulty 4: Tempo Squat

Standard squat with 3-4 second lowering phase. Massively increases time under tension without adding load.

Difficulty 4: Jump Squat

Bodyweight squat with an explosive jump at top. Builds power and conditioning.

Difficulty 5: Walking Lunge

Walking lunges require balance, single-leg strength, and hip mobility. Harder than stationary lunges.

Prerequisites: 25+ bodyweight squats.

Difficulty 5: Step-Up (Knee Height)

Step-ups onto a bench or platform at knee height. Drive through top foot only — no push from back leg.

Difficulty 6: Bulgarian Split Squat

Rear foot elevated on bench. Drop into deep lunge. Bulgarian split squats are brutal and build serious single-leg strength.

Prerequisites: Can do walking lunges and step-ups with good form.

Difficulty 7: Deep Step-Up (Hip Height)

Step-up onto a platform at hip height or higher. Requires significant single-leg strength and hip mobility.

Difficulty 8: Shrimp Squat

Standing on one leg, other leg behind you, hand holding rear foot. Squat until rear knee touches ground. Extremely demanding.

Prerequisites: 15+ Bulgarian split squats per leg.

Difficulty 9: Pistol Squat

Single-leg squat with other leg extended forward, parallel to ground. Requires strength, balance, ankle mobility, and hip flexibility.

Prerequisites: Shrimp squats, excellent hip and ankle mobility.

Difficulty 10: Dragon Squat

One leg forward as in pistol, but torso twists to the side. Extreme mobility and strength combined.

Hip Hinge Exercises (Glutes, Hamstrings)

Difficulty 2: Glute Bridge

Lie on back, feet flat, drive hips toward ceiling. Glute bridges build glutes and teach the hip hinge.

Progression: Increase reps, then try single-leg.

Difficulty 4: Single-Leg Glute Bridge

Single-leg glute bridges double the load on one leg. Great for addressing imbalances.

Prerequisites: 20+ double-leg bridges.

Difficulty 4: Hip Thrust (Bodyweight)

Upper back on bench, feet flat on floor. Drive hips up until body forms a straight line. Similar to bridges but greater range of motion.

Difficulty 5: Single-Leg Romanian Deadlift

Single-leg RDLs require balance while working hamstrings and glutes. Even without weight, the balance demand is challenging.

Prerequisites: Can hold single-leg stance for 30+ seconds.

Difficulty 6: Nordic Curl (Assisted)

Kneel, hook feet under something solid. Lower your body forward under control, using hands to catch yourself. Push back up.

Prerequisites: Strong glutes and hamstrings from bridges and RDLs.

Difficulty 8: Nordic Curl (Full)

Same as assisted, but lower all the way to the ground and curl back up without hand assistance. One of the hardest hamstring exercises.

Difficulty 9: Harop Curl

Nordic curl variation that includes hip flexion at the bottom. Even harder than standard Nordic.

Core Exercises

Difficulty 2: Dead Bug

Lie on back, arms up, knees at 90 degrees. Lower opposite arm and leg while keeping lower back pressed to floor. Dead bugs teach core bracing.

Difficulty 3: Plank

Planks — forearm plank, body straight, everything tight. Hold for time. The baseline core exercise.

Progression: Build to 60 seconds, then try harder variations.

Difficulty 4: Side Plank

Side planks work obliques. Forearm under shoulder, hips stacked, body straight.

Difficulty 5: Plank with Arm or Leg Lift

Standard plank, lift one arm or leg at a time. Destabilizes your base, demanding more core control.

Difficulty 6: Ab Wheel Rollout (Kneeling)

If you have an ab wheel, kneeling rollouts challenge anti-extension strength.

Difficulty 6: Hollow Body Hold

Lie on back, arms overhead, legs straight and hovering off ground. Body forms a slight banana shape. Gymnastic core training.

Difficulty 7: L-Sit

Seated, hands on floor beside hips. Lift entire body off ground with legs extended forward, parallel to floor. Requires core strength and hip flexor endurance.

Difficulty 8: Dragon Flag

Lie on bench, hold behind head. Raise entire body (shoulder blades down) and lower under control. Popularized by Bruce Lee.

Difficulty 9: Front Lever

Hang from bar. Raise body until horizontal, face up. Hold. Elite pulling and core strength.

Difficulty 10: Planche

Face down, body horizontal, supported only by hands. No feet touching anything. Elite gymnastics skill.

Building Your Progression Roadmap

Here's how to use this ranking:

Step 1: Test yourself on each movement pattern. Find the hardest version you can do for 5+ clean reps.

Step 2: Train at that difficulty level until you can do 15+ reps.

Step 3: Progress to the next difficulty level.

Example progression over 6 months:

Month 1-2: Incline push-ups → Standard push-ups

Month 3-4: Standard push-ups → Diamond and decline variations

Month 5-6: Pike push-ups, working toward handstand push-ups

Don't rush. Master each level before advancing. For more on progressive overload, see our home training guide.

Sample Bodyweight Workout

Beginner (Difficulty 3-4 average):

• Bodyweight squat: 3 sets of 15
• Push-up: 3 sets of 10
• Inverted row: 3 sets of 10
• Glute bridge: 3 sets of 15
• Plank: 3 sets of 30 seconds

Intermediate (Difficulty 5-6 average):

• Bulgarian split squat: 3 sets of 10 per leg
• Diamond push-up: 3 sets of 12
• Pull-up: 3 sets of 8
• Single-leg RDL: 3 sets of 10 per leg
• Side plank: 3 sets of 30 seconds per side

Advanced (Difficulty 7-8 average):

• Pistol squat: 3 sets of 5 per leg
• Archer push-up: 3 sets of 8 per side
• L-sit pull-up: 3 sets of 6
• Nordic curl (assisted): 3 sets of 5
• Dragon flag: 3 sets of 5

For complete programming, see our full body dumbbell workout or resistance band workout plan.

Getting Your Custom Bodyweight Plan

MySetPlan builds personalized home workout programs scaled to your current ability. The AI selects exercises at your difficulty level and progresses them as you get stronger.

[Take the 2-minute quiz](/quiz) to get your customized bodyweight program.

Frequently Asked Questions

Can you build muscle with just bodyweight exercises?

Yes, especially for beginners and intermediates. The key is progressive overload — moving to harder variations as you get stronger. Advanced trainees may need added resistance (weight vest, bands) to continue building muscle, but bodyweight training builds impressive physiques.

What's the fastest way to get my first pull-up?

Start with inverted rows and progress to lower bar heights. Add negative pull-ups (jump up, lower for 5 seconds) 3x per week. Most people achieve their first pull-up within 4-8 weeks of focused training.

How often should I train bodyweight exercises?

3-4 times per week works for most people. Bodyweight training is generally easier to recover from than heavy weights, so slightly higher frequency is possible. See how many days to work out per week for detailed guidance.

What if I'm stuck at a certain difficulty level?

Increase volume at your current level (more sets, more reps). Add tempo work (slower eccentrics). Try partial reps of the next level. Ensure you're recovering properly — sleep, nutrition, and avoiding overtraining.