7 Underrated Bodyweight Exercises You Should Be Doing at Home

Summary

Discover seven powerful yet underrated bodyweight exercises perfect for home workouts
Revamp your fitness routine with these unique bodyweight exercises, from archer push-ups to wall walks
Explore an array of creative, equipment-free exercises to build strength, stability, and mobility at home

When we think about home workouts, the usual suspects come to mind: push-ups, crunches, and maybe some squats. But the world of bodyweight exercises is far more diverse than most people realize. These underrated movements not only challenge your body in unique ways but also require zero equipment—making them perfect for home workouts. Whether you’re a beginner looking to build strength or an advanced athlete seeking variety, these exercises will help you level up your fitness routine.

1. Archer Push-Ups: Build Strength and Stability

If you’ve mastered the basic push-up, it’s time to elevate your game with archer push-ups. This variation not only builds upper body strength but also improves balance and stability by engaging your core and stabilizer muscles.

How to Do Archer Push-Ups:

Start in a wide push-up position with your hands placed farther apart than shoulder width.
Shift your weight to one side, bending that elbow while keeping the other arm straight.
Lower your chest toward the bent arm’s hand while the straight arm slides outward.
Push back up to the starting position and repeat on the other side.

Why It’s Underrated: Most people stick to regular push-ups, but the archer push-up adds a unilateral element, helping to address muscle imbalances while building strength and control on each side of the body.

2. Wall Walks: Improve Shoulder Strength and Mobility

Wall walks are an excellent exercise for those looking to build strong shoulders, improve mobility, and prepare for advanced movements like handstands.

How to Do Wall Walks:

Start in a push-up position with your feet against a wall.
Slowly walk your feet up the wall while simultaneously walking your hands closer to the wall.
Aim to get your chest as close to the wall as possible while keeping your body tight.
Reverse the movement to return to the starting position.

Why It’s Underrated: Wall walks target your shoulders, core, and upper back while improving coordination and body awareness. They’re also a safer way to build confidence for handstands compared to kicking up against the wall.

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3. Bulgarian Split Squats (Bodyweight Edition): Fire Up Your Legs

While Bulgarian split squats are often associated with weights, the bodyweight version is just as effective. This exercise hones in on your quads, hamstrings, and glutes while testing your balance and coordination.

How to Do Bulgarian Split Squats:

Stand a few feet in front of a sturdy surface like a chair or low table.
Place one foot behind you on the elevated surface.
Lower your body by bending the front knee until your thigh is parallel to the floor.
Push through the front heel to return to the starting position.
Repeat on the other leg.

Why It’s Underrated: Many people overlook single-leg exercises, but they’re crucial for building strength, addressing asymmetries, and improving athletic performance.

4. Side Plank with Leg Lift: Engage Your Core and Hips

Side planks are a go-to for core stability, but adding a leg lift takes this exercise to a new level by incorporating your hip abductors.

How to Do Side Plank with Leg Lift:

Start in a side plank position with your elbow directly under your shoulder.
Stack your feet and lift your hips, forming a straight line from head to heels.
Slowly raise your top leg as high as possible without losing balance.
Lower the leg back down and repeat before switching sides.

Why It’s Underrated: This dynamic variation strengthens your obliques, glutes, and outer thighs, which are often neglected in traditional core workouts.

5. Crab Walk: Boost Coordination and Upper Body Strength

The crab walk might remind you of childhood games, but don’t underestimate its effectiveness as a full-body exercise. It targets your triceps, shoulders, core, and glutes while challenging your coordination.

How to Do Crab Walk:

Sit on the floor with your hands behind you and feet flat on the ground.
Lift your hips off the ground so your body forms a reverse tabletop position.
Walk forward and backward using your hands and feet, keeping your hips elevated.

Why It’s Underrated: This movement is great for mobility, shoulder stability, and functional strength. Plus, it’s a fun way to mix up your routine.

6. Hollow Body Hold: Strengthen Your Core Foundation

The hollow body hold is a staple exercise for gymnasts, and for good reason. It builds a rock-solid core and lays the foundation for advanced bodyweight movements.

How to Do Hollow Body Hold:

Lie on your back with your arms extended overhead and legs straight.
Lift your shoulders and legs off the ground, keeping your lower back pressed into the floor.
Hold this position, maintaining tension throughout your body.

Why It’s Underrated: Unlike traditional crunches, the hollow body hold engages the entire core, including deep stabilizing muscles, while teaching proper body positioning.

7. Reverse Nordic Curl: Strengthen Your Quads and Core

The reverse Nordic curl is a lesser-known exercise that effectively targets your quads while improving knee health and flexibility.

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How to Do Reverse Nordic Curls:

Kneel on a soft surface with your knees hip-width apart.
Keep your body straight from knees to head as you lean backward slowly.
Go as far as your flexibility allows, then return to the starting position by engaging your quads.

Why It’s Underrated: This exercise strengthens your quads in a lengthened position, which is rare in most workouts. It’s also an excellent way to improve knee stability and mobility.

Tips for Incorporating These Exercises

Warm Up First: Always start with a dynamic warm-up to prepare your muscles and joints.
Progress Gradually: If an exercise feels too challenging, modify it or reduce the range of motion until you build strength.
Mix and Match: Combine these movements into a circuit or add them to your existing routine for variety.
Listen to Your Body: Pay attention to your form and avoid pushing through pain.

A Sample Routine

Here’s how you can structure these exercises into a balanced workout:

Warm-Up (5-10 minutes): Jumping jacks, arm circles, and leg swings.
Circuit (3 rounds):
- Archer Push-Ups: 10 reps (5 per side)
- Bulgarian Split Squats: 12 reps per leg
- Hollow Body Hold: 30 seconds
- Side Plank with Leg Lift: 8 reps per side
- Crab Walk: 20 steps forward and backward
- Reverse Nordic Curl: 10 reps
- Wall Walks: 5 reps
Cool Down (5 minutes): Stretch your shoulders, quads, and hamstrings.

Conclusion

Bodyweight exercises don’t have to be boring or repetitive. By incorporating these underrated movements into your home workouts, you’ll challenge your muscles in new ways, build functional strength, and keep your routine fresh.