Seven Moves — Build Muscle Without Equipment
Getting stronger at home doesn’t require a garage full of weights — just consistent, well-chosen bodyweight moves that target every major muscle group. Below are seven zero-equipment exercises you can do anywhere, plus simple progressions and programming tips to build real muscle and strength. If you’ve ever struggled with plateaus or consistency, this kind of focused routine can help — and it pairs well with mindset tips like those in 14 bodybuilder struggles.
How to use this routine
- Frequency: 3–4 sessions per week, alternating harder and easier days.
- Structure: Pick 5–6 moves per session, 3–4 sets each. Rest 60–90 sec between sets.
- Progression: Increase reps, reduce rest, add tempo changes or move to harder variations.
The 7 zero-equipment moves
- Push-up (progressions: incline → standard → decline → diamond)
- Muscles: Chest, triceps, anterior deltoids, core.
- How: Keep a straight plank line, lower until chest nears the floor, press up. Control the descent.
- Reps/Sets: 8–20 reps, 3–4 sets. When 20 reps become easy, switch to a harder variation (decline, tempo, or archer).
- Pike push-up (progressions: elevated pike → pike → partial handstand)
- Muscles: Shoulders (primarily), upper chest, triceps.
- How: From a downward dog shape, lower the crown of your head toward the floor then press back up. Aim to load the shoulders by raising hips high.
- Reps/Sets: 6–12 reps, 3 sets. Advance to handstand push-up work as strength and balance improve.
- Split squat / lunge (single-leg emphasis)
- Muscles: Quads, glutes, hamstrings, core for stabilization.
- How: Step into a long lunge or perform Bulgarian split squats using a chair/sofa for support if needed. Focus on full range and an upright torso.
- Reps/Sets: 8–15 per leg, 3–4 sets. If you have balance issues or want alternatives, check these Bulgarian split squat alternatives to keep progressing without the balance struggle.
- Single-leg glute bridge
- Muscles: Glutes, hamstrings, lower back.
- How: Lie on your back, drive one heel into the floor and lift hips until hips are aligned with knees and shoulders, squeezing the glute. Perform single-leg to increase demand.
- Reps/Sets: 10–15 per leg, 3 sets. Add pauses at the top for extra time-under-tension.
- Inverted row under a sturdy table (or bodyweight row using furniture)
- Muscles: Upper and mid-back, rear delts, biceps.
- How: Lie under a solid table edge, grip the edge, and pull your chest up toward it while keeping your body straight. Feet can be flat or elevated to adjust difficulty.
- Reps/Sets: 6–15 reps, 3–4 sets. Slow eccentrics (3–4s lowering) build muscle efficiently.
- Plank-to-hollow (core complex)
- Muscles: Rectus abdominis, obliques, transverse abdominis, hip flexors.
- How: Alternate strong planks with hollow-body holds: hold each 20–40 seconds or perform controlled transitions for time.
- Reps/Sets: 3–5 rounds for time (total core work of 2–4 minutes). Emphasize bracing and breathing.
- Single-leg calf raise + Superman (pair for lower leg and lower back)
- Muscles: Calves, posterior chain (erector spinae), glutes (superman variation).
- How: Perform single-leg calf raises on flat ground or a step for more range. For lower back, lie prone and lift chest/arms/legs (Superman) with controlled reps.
- Reps/Sets: Calves 12–20 per leg, 3 sets. Superman 10–15 reps, 3 sets. Pairing works posterior chain balance.
Programming tips
- Aim to hit each major group twice weekly by rotating these moves across sessions (e.g., push + legs + core on day 1; pull + glutes + core on day 2).
- Use tempo manipulation (slow eccentrics, paused reps) to increase intensity without added weight.
- Track progression with reps, sets, tempo, or by moving to harder variations.
Safety & recovery
- Warm up 5–10 minutes (dynamic mobility, light movement patterns).
- Prioritize joint-friendly ranges and full control over ROM.
- Get at least one full rest day per week; sleep and protein intake matter for muscle growth.
Conclusion
Ready to turn these no-equipment moves into a consistent at-home program? For guided routines and progress tracking, try the Home Workout – No Equipment app on Google Play to follow structured plans and log improvements.
