Here are the 44 best bodyweight exercises organized by muscle group, with clear instructions and demonstrations for each movement.

Lower Body Exercises (11):

• Assisted Bodyweight Squat
• Bodyweight Squat
• Assisted Pistol Squat
• Pistol Squat
• Supported Lunges
• Regular Lunges
• Single-Leg Deadlift
• Hip Bridge
• Calf Raise
• Step Up
• Box Jump

Upper Body Push Exercises (8):

• Knee Push-up
• Elevated Push-up
• Regular Push-up
• Decline Push-up
• Side-to-Side Push-up
• Assisted Dip
• Dip
• Handstand Wall Walk

Upper Body Pull Exercises (8):

• Inverted Row (High)
• Inverted Row (Low)
• Bar Hang
• Assisted Pull-ups (Band)
• Assisted Pull-ups (Box)
• Negative Pull-ups
• Pull-ups
• Chin-ups

Core Exercises (12):

• Reverse Crunch
• Knee Plank
• Regular Plank
• Side Plank
• Hip Bridge Hold
• Hanging Knee Tuck
• Jumping Knee Tuck
• Hollow Body Hold
• Hollow Body Rocking
• Knees to Elbows
• Toes to Bar
• Good Morning

Full Body Dynamic Exercises (5):

• Walking Jacks
• Jumping Jacks
• Star Jacks
• Burpees
• Burpees with Pull-up

To create an effective bodyweight workout:

1. Choose 1 exercise from each category
2. Perform 3-4 sets of 8-12 reps each
3. Start with a dynamic warm-up
4. End with post-workout stretching
5. Progress to harder variations as you get stronger

Sample Workout Structure:

• Dynamic Warm-up
• Main Workout (3 circuits)
  • 10 Jumping Jacks
  • 10 Bodyweight Squats
  • 10 Push-ups
  • 10 Pull-ups
  • 10 Reverse Crunches
• Post-workout stretch

[All image demonstrations and GIFs maintained as in original article]

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