5 Best Compound Bodyweight Exercises In 2023

If you're looking for a way to improve your overall strength and fitness, compound bodyweight exercises are a great option. These exercises work multiple muscle groups at once, making them more efficient and effective than isolation exercises. In this article, we'll go over the 5 best compound bodyweight exercises for 2023.

Table of Contents

• Pushups
• Squats
• Lunges
• Plank
• Burpees

1. Pushups

Pushups are a classic exercise that work your chest, triceps, shoulders, and core. To do a pushup, start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground, then push up to the starting position. Repeat for the desired number of reps.

How to:

1. Start in a plank position with your hands shoulder-width apart.
2. Lower your body until your chest touches the ground.
3. Push up to the starting position.
4. Repeat for the desired number of reps.

Tips:

• Keep your core engaged throughout the exercise.
• Make sure your elbows are tucked in, not flared out.
• If you can't do a full pushup, start with modified pushups on your knees.

Pros:

• Works multiple muscle groups at once.
• No equipment needed.
• Variations available for all fitness levels.

Cons:

• May be difficult for beginners.
• May not be suitable for those with wrist or shoulder injuries.

2. Squats

Squats are another classic exercise that work your legs, glutes, and core. To do a squat, stand with your feet shoulder-width apart and your toes pointing slightly outward. Lower your body by bending your knees and pushing your hips back, then stand back up to the starting position. Repeat for the desired number of reps.

How to:

1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Lower your body by bending your knees and pushing your hips back.
3. Stand back up to the starting position.
4. Repeat for the desired number of reps.

Tips:

• Keep your chest up and your core engaged.
• Don't let your knees collapse inward.
• If you have knee issues, try a variation such as a wall squat or a chair squat.

Pros:

• Works multiple muscle groups at once.
• No equipment needed.
• Variations available for all fitness levels.

Cons:

• May be difficult for beginners.
• May not be suitable for those with knee or hip injuries.

3. Lunges

Lunges are a great exercise for your legs, glutes, and core. To do a lunge, start by standing with your feet hip-width apart. Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Push back up to the starting position and repeat with the other leg. Alternate legs for the desired number of reps.

How to:

1. Start by standing with your feet hip-width apart.
2. Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle.
3. Push back up to the starting position and repeat with the other leg.
4. Alternate legs for the desired number of reps.

Tips:

• Keep your chest up and your core engaged.
• Don't let your knees collapse inward.
• If you have knee issues, try a variation such as a static lunge or a reverse lunge.

Pros:

• Works multiple muscle groups at once.
• No equipment needed.
• Variations available for all fitness levels.

Cons:

• May be difficult for beginners.
• May not be suitable for those with knee or hip injuries.

4. Plank

The plank is an excellent exercise for your core and upper body. To do a plank, start in a pushup position with your hands directly under your shoulders. Lower your body down to your forearms, keeping your elbows directly under your shoulders. Hold this position for as long as you can.

How to:

1. Start in a pushup position with your hands directly under your shoulders.
2. Lower your body down to your forearms, keeping your elbows directly under your shoulders.
3. Hold this position for as long as you can.

Tips:

• Keep your core engaged and your hips level.
• Don't let your hips sag or lift too high.
• If you can't hold a full plank, try a modified plank on your knees.

Pros:

• Works your entire core and upper body.
• No equipment needed.
• Can be done anywhere.

Cons:

• May be difficult for beginners.
• May not be suitable for those with wrist or shoulder injuries.

5. Burpees

Burpees are a challenging but effective exercise that work your entire body. To do a burpee, start in a standing position. Lower your body into a squat, then kick your feet back into a plank position. Do a pushup, then jump your feet forward and stand up. Finish with a jump at the top. Repeat for the desired number of reps.

How to:

1. Start in a standing position.
2. Lower your body into a squat.
3. Kick your feet back into a plank position.
4. Do a pushup.
5. Jump your feet forward and stand up.
6. Finish with a jump at the top.
7. Repeat for the desired number of reps.

Tips:

• Keep your core engaged throughout the exercise.
• Make sure your elbows are tucked in, not flared out.
• If you can't do a full burpee, try a modified burpee without the pushup or jump.

Pros:

• Works your entire body.
• No equipment needed.
• Can be done anywhere.

Cons:

• May be difficult for beginners.
• May be too high-impact for those with joint issues.

Conclusion

These 5 compound bodyweight exercises are an excellent way to improve your overall strength and fitness. Incorporate them into your workout routine for a full-body workout that will leave you feeling strong and energized.

FAQs

Q: Do I need any equipment for these exercises?

A: No, all of these exercises can be done with just your bodyweight.

Q: How many reps should I do?

A: It depends on your fitness level and goals. Start with 10-12 reps and gradually increase as you get stronger.

Q: Can I do these exercises every day?

A: It's best to give your muscles a day