Targeting the lower pectoralis major, the knee push-up is a brilliant exercise for beginners. Use it to build strength until you can do actual push-ups.
The dumbbell one-leg split squat is great for improving your lunge and squat, enhancing your balance, and developing unilateral functional strength.
Compared with the standard dumbbell bench press, the hammer-grip dumbbell bench press puts less pressure on your shoulder joints.
The diamond push-up on knees is a brilliant beginner exercise for triceps development. Synergists include the pectoralis major and anterior deltoid.
The twisting hyperextension is a compound bodyweight exercise that targets your erector spinae, hamstrings, and obliques. Your glutes act as synergists.
Use the weighted inverted row to build your back muscles and develop upper-body strength. Instead of a weight plate, you can use a weighted vest or chain.
Work your gluteus maximus with the smith machine kneeling rear kick. Your adductor magnus and quadriceps act as synergists.
Build upper-body strength and mass, engage your core, and improve your functional strength using the weighted push-up, a compound push exercise.
The dumbbell forward-leaning lunge emphasizes glute activation, making it suitable for people who want to avoid excessive quad development.
Target your hamstrings and erector spinae (spinal erectors) with the one-leg hyperextension. You gluteus maximus and adductor magnus act as synergists.
Great for core development, the captain's chair leg and hip raise is a compound hip-and-waist-flexion exercise that targets your rectus abdominis.
Great for inner-thigh development, the barbell sumo squat is a compound exercise that targets your quadriceps and, to a lesser extent, your gluteus maximus.