The bodyweight squat is great for learning the very basics of squat form, such as how to keep your head up and torso upright as you descend.
Learn how to isolate your triceps brachii with the decline EZ bar skull crusher, a popular variation of the lying triceps extension.
Unilateral exercises such as the one-arm hammer-grip dumbbell bench press are important for developing unilateral strength, balance and coordination.
Emphasize the development of your anterior deltoid and upper pectoralis major using the seated elbows-in alternating dumbbell overhead press.
Isolate your triceps brachii and build upper-arm mass using the standing overhead one-arm cable triceps extension, a push exercise.
Use the incline dumbbell fly to isolate and build your upper pectoralis major. Internally rotating your shoulders helps to better isolate the target muscles.
Isolate your triceps brachii with the incline dumbbell triceps extension. Keep your elbows close to your head to maintain emphasis on your triceps brachii.
Use the side plank hip abduction to build your outer thighs, work your core, and strengthen the lateral flexion movement pattern of your spine.
Use the kneeling bodyweight triceps extension to isolate your triceps brachii in the absence of dumbbells, barbells, and weight machines.
The lying single straight-leg hip extension is not an effective exercise for overloading your hamstrings. Use it only when you do not have access to a gym.
Use the spiderman push-up, a compound push exercise, to improve your balance and coordination, and build upper-body and core strength.
The bent-knee bench dip is a beginner compound bodyweight exercise that targets your triceps brachii and also works your lats, pecs, and anterior delts.