5 Simple Home Workouts to Build Strength Without Equipment
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5 Simple Home Workouts to Build Strength Without Equipment
No gym? No problem.
Building strength doesn’t require a gym — in fact, some of the most effective workouts use nothing but your bodyweight.
Whether you're short on time, space, or equipment, these five exercises can help you build muscle, improve balance, and increase endurance from the comfort of your home.
1. Bodyweight Squats
Muscles worked: Quads, glutes, hamstrings, core
Stand with feet shoulder-width apart. Lower your hips like you’re sitting into a chair (keep knees behind toes), then drive through your heels to return to standing.
Try: 3 sets of 15 reps
2. Push-Ups
Muscles worked: Chest, shoulders, triceps, core
Start in a plank position. Lower your chest toward the floor, keeping elbows at a 45° angle, then press back up. Modify by dropping to your knees if needed.
Try: 3 sets of 10–15 reps
3. Glute Bridges
Muscles worked: Glutes, lower back, hamstrings
Lie on your back with knees bent, feet flat. Press through your heels to lift your hips until your body forms a straight line from knees to shoulders.
Try: 3 sets of 20 reps
4. Plank Hold
Muscles worked: Core, glutes, shoulders
Rest on forearms or hands in a push-up position. Keep your core engaged and hips in line with your shoulders—don’t let your back sag.
Try: Hold for 30–60 seconds. Repeat 2–3 times.
5. Reverse Lunges
Muscles worked: Quads, glutes, calves, balance
Step one foot back into a lunge. Keep your front knee aligned with your ankle and back knee hovering above the ground. Return to standing and switch legs.
Try: 3 sets of 10 reps per leg
No Space? No Excuse.
These workouts require zero gear, minimal space, and just 20 minutes a day. Whether you're starting your fitness journey or getting back into the groove, consistency is the key.
Keep Grinding!
The Grip and Grind Team