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The 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists][N]ow we're talking body. The world is your body-blasting battleground. Whether you're rendezvousing to a tropical island for a sultry, sun-soaked vacation, looking to squeeze in a quickie... -
The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core[U]p your ab game. We're gunning for cover model status. Elite, exceptional six-pack abs require a MASSIVE amount of work and dedication. It's a hardcore commitment. But if your diet is on... -
[Workout Plans] Limber Up For Battle With Our 5 Minute Foam Rolling Repertoire*The 5 Minute Foam Rolling Repertoire is part 2 in our series on foam rolling. Before jumping in, read through part 1, which provides a FULL-blown primer on all-things foam rolling. [I]t's... -
How To Foam Roll Your Way To Reduced Pain, Regenerated Muscles, And Improved Mobility [Infographic][W]elcome to a brave new world. Whether you're a world-class athlete, running aficionado, or lifting legionnaire, foam rolling is an absolute must-do for anyone that exercises regularly. If... -
5 Omega-3 & Mineral Rich Seafoods To Stuff Into Your Fitness DietImage: Shutterstock [F]or most of us who are starting a fitness routine, we know which exercises to start with but diet can be a little bit more confusing. We tend to forget to eat right even... -
The Workout Music Friday Five-Pack, V30 — Drake, Audien, Lady Antebellum, and Tove Lo[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
[WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet[C]hip, chip, chip away. When people think of gorgeous, tight, lickable abs, the six-pack muscles (aka the rectus abdominis) immediately jump into mind. They're glamorized by every Hollywood... -
Olivia Munn Is An Absolute BEAST In Combat Training Video For X-Men: Apocalypse [Video]A video posted by Olivia Munn (@oliviamunn) on Aug 1, 2015 at 11:15am PDT [Y]ou should be VERY, very scared of Olivia Munn. At least while she's training for her role as Psylocke—a... -
The Coke Effect: What Happens In Your Body After Chugging A Can Of Coke [Infographic][P]ssssssssh, how bad can an itty, bitty 140 calories really be? Not that it's mind-blowing whatsoever—we've been hating on soda hardcore for years—but if that 140 comes straight from a... -
The Workout Music Friday Five-Pack, V29 — Kaskade, Meek Mill, Major Lazer, & Martin Garrix[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
Upgrade Your Lettuce Game — Boost Your Nutrient Intake 3000% With This Two Second Salad HackImage: Epicurious [W]hat if we told you one mindless—and laughably easy—nutrition hack could boost your vitamin K, vitamin A, and vitamin C intake by over 3000%, and your potassium, calcium,... -
The Degree #GetMoving Challenge Week 4 — Push Yourself To Exhaustion With Crunch-Jump Rope Uber Supersets*This article originally appeared in Men's Health and was adapted for Lean It UP. [D]IPSET, DIPSET, DIPSET. We're halfway there. If you've been moving vigorously and maxing out over the...
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The 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists]
The 40 Best Bodyweight Exercises — LOWER BODY
Image: Bodybuilding.com
Bodyweight Exercise 13: Lunges
How To:
Video Demo — Lunges
Primary Muscle(s): Quads, Hamstrings, Glutes
- (1) Stand upright and take a BIG step forward with your left leg. Your right knee should hover right over the ground.
- (2) Drive up through your butt and return to start. Repeat and alternate legs.
Bodyweight Exercise 14: Jumping Lunges
How To:
Video Demo — Jumping Lunges
Primary Muscle(s): Quads, Hamstrings, Glutes
- (1) Start with the same form as a traditional lunge.
- (2) Lunge forward with your right leg, explode up, jump, and immediately lunge with your left leg. Continue to lunge back-to-back without stopping.
Bodyweight Exercise 15: Glute Bridge & 1-Leg Glute Bridge
How To:
Video Demo — Glute Bridge
Primary Muscle(s): Glutes, Hamstrings, Lower Abs, Core
- (A) Glute Bridge — lay on your back with your knees bent. Thrust your hips up and raise your pelvis until it forms a bridge. Hold for 1s and lower back down to the ground.
- (B) 1-Arm Glute Bridge — the form is identical, except that you’ll keep one foot on the ground at all times. Alternate feet for each rep.
Bodyweight Exercise 16: Box Jumps
How To:
Box Jumps
Primary Muscle(s): Quads, Hamstrings, Glutes
- (1) Stand in front of a box, bench or ledge. The higher the surface, the higher the difficulty.
- (2) Dip down at your knees, explode up, and jump onto the surface. Hop down and continue to repeat as fast as possible.
Bodyweight Exercise 17: Side Lunges
How To:
Video Demo — Side Lunges
Primary Muscle(s): Glutes, Quads
- (1) Stand upright and take a big step directly out to the right. Lower your right quad until it’s parallel to the ground, explode up, and step back in to starting position.
- (2) Repeat for the left side and continue to alternate. Keep your back as straight as possible throughout.
Bodyweight Exercise 18: Squats & Squat Jumps
How To:
Video Demo — Jump Squats
Primary Muscle(s): Legs (All)
- (A) Squats — sit back into your butt and squat down until your quads are parallel with the floor. Keep your chest upright and core tight. Explode up to standing position.
- (B) Jump Squats — do a squat, but on the way up explode off the ground and ascend into the air. Land and immediately repeat.
Bodyweight Exercise 19: Bulgarian Split Squats
How To:
Video Demo — Bulgarian Split Squats
Primary Muscle(s): Butt, Hamstrings, Quads
- (1) Stand in front of a bench so that it’s perpendicular to your body. Place the top of your right foot on the bench, take a big step forward, and complete a lunge.
- (2) Repeat for the opposite leg.
Bodyweight Exercise 20: Pistol Squats
How To:
Video Demo — Pistol Squats
Primary Muscle(s): Quads, Butt, Hamstrings
- (1) Stand on your left foot with your arms extended straight out in front. Kick your right foot out.
- (2) Squeeze your core, keep your back straight, and slowly squat down on your left leg. Kick your right leg all the way out so that it’s completely straight.
- (3) Stay balanced and powerfully press your body back up to start. Repeat for the opposite leg.
Bodyweight Exercise 21: Wall Sits
How To:
Video Demo — Wall Sits
Primary Muscle(s): Legs (All)
- (1) Lean against a wall and squat so that your quads are parallel to the floor. Hold that position as long as possible.
Page: UPPER BODY | LOWER BODY | ABS & CORE
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Bryan DiSanto
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- The 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists] - September 1, 2015
- The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core - August 31, 2015
- [Workout Plans] Limber Up For Battle With Our 5 Minute Foam Rolling Repertoire - August 26, 2015
Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
