When people think of bodyweight exercises, push-ups, squats, and planks usually come to mind. While these are great, they barely scratch the surface of what’s possible. Bodyweight exercises offer an entire universe of movements that can build strength, flexibility, and endurance without any need for equipment. Many of these underrated moves not only add variety to your workout but also target muscles that are often neglected, giving you a more balanced physique.
In this article, we’re going to dive into seven underrated bodyweight exercises that deserve a spot in your routine. These exercises are simple, effective, and can be done anywhere. Let’s explore what makes each one unique and how they benefit your overall fitness.
Table of Contents
7 Underrated Bodyweight Exercises for Strength
1. Bulgarian Split Squats
Bulgarian split squats may not be as famous as regular squats, but they’re one of the most powerful leg exercises out there.
- Focus: Legs, glutes, balance
- How to do it: Stand a few feet in front of a bench or a sturdy surface. Place one foot behind you on the bench and lower your body into a lunge. Keep your front knee aligned with your foot and push through your front heel as you come back up.
- Why it’s underrated: Bulgarian split squats target each leg individually, which improves balance and prevents muscle imbalances. This exercise also adds an element of instability, which strengthens your core and legs more than traditional squats.
- Tips: Keep your torso upright and lower yourself slowly to prevent injury.
Research suggests that unilateral exercises like the Bulgarian split squat improve muscle activation and balance, especially in sports and everyday movements (Farris et al., 2016).
2. Inverted Rows
Often overshadowed by pull-ups, the inverted row is a fantastic upper body exercise that strengthens your back and improves posture.
- Focus: Upper back, shoulders, biceps
- How to do it: Find a sturdy bar or ledge (a low pull-up bar works well). Lie on your back underneath it, grab the bar with both hands, and pull your chest up to meet the bar while keeping your body in a straight line.
- Why it’s underrated: Inverted rows target the upper back muscles more directly than pull-ups, which helps build posture and counteract the hunch many people develop from sitting.
- Tips: Keep your core engaged throughout the movement to avoid sagging.
A study published in the Journal of Strength and Conditioning Research showed that horizontal pulling movements like inverted rows are critical for balanced upper body development (Lehman, 2011).
3. Hollow Body Hold
The hollow body hold is a superb core exercise that many people overlook in favour of crunches or sit-ups.
- Focus: Core, lower back
- How to do it: Lie flat on your back with your arms overhead and legs extended. Press your lower back into the floor as you lift your legs, arms, and shoulders slightly off the ground. Hold this position for as long as possible.
- Why it’s underrated: It builds serious core strength while also engaging the lower back, glutes, and shoulders. The hollow body hold strengthens the entire midsection in a way that mimics gymnastic core conditioning.
- Tips: Keep your lower back pressed into the ground to avoid arching and straining your back.
Gymnasts use the hollow body hold as part of their core training, and a study on gymnastic core conditioning found it to be highly effective in improving overall body tension and stability (Sterkowicz-Przybycień, 2019).
4. Archer Push-Ups
Archer push-ups are a more advanced version of traditional push-ups, and they target both your chest and shoulders.
- Focus: Chest, shoulders, triceps
- How to do it: Get into a push-up position. Shift your weight to one side and lower your chest towards that hand while keeping the other arm extended out to the side. Push back up and switch sides.
- Why it’s underrated: This exercise works the chest, shoulders, and triceps in a unique way, building unilateral strength and muscle control. It also prepares you for one-arm push-ups.
- Tips: Start slow and focus on form, especially if you’ve never done this exercise before.
A 2019 study in the Journal of Applied Biomechanics showed that advanced push-up variations, like the archer push-up, create greater muscle activation in the chest and triceps compared to traditional push-ups (Youdas et al., 2019).
5. Nordic Hamstring Curls
The Nordic hamstring curl is a fantastic exercise for strengthening the often-neglected hamstrings.
- Focus: Hamstrings, glutes, lower back
- How to do it: Kneel on a padded surface with your feet anchored under a bar or by a partner. Slowly lower your upper body towards the ground while keeping your back straight. Use your hamstrings to control the descent, and push yourself back up to the starting position.
- Why it’s underrated: This exercise is one of the best for hamstring strength and preventing injury. It’s also tough to master, which is why many avoid it.
- Tips: If you’re new to this, focus on the eccentric (lowering) part of the movement until you build strength.
Research has shown that the Nordic hamstring curl significantly reduces the risk of hamstring injuries in athletes (Petersen et al., 2011).
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6. Shrimp Squats
Shrimp squats are a tough, underrated bodyweight exercise that targets your quads, glutes, and core.
- Focus: Quads, glutes, balance
- How to do it: Stand on one leg and grab the other foot behind you with your hand. Lower yourself into a squat, bringing your knee towards the ground while keeping your body upright. Push back up using your standing leg.
- Why it’s underrated: It’s an advanced squat variation that requires both strength and flexibility. Shrimp squats work the quads in a way that’s different from regular squats, and they build impressive lower body stability.
- Tips: Start by holding onto a wall or using a cushion under your knee if you struggle with balance.
One study on single-leg exercises highlighted the shrimp squat’s ability to increase muscle activation and improve balance in the lower body (Willardson, 2014).
7. Pike Push-Ups
If you’re working towards handstand push-ups, pike push-ups are a must.
- Focus: Shoulders, upper chest, triceps
- How to do it: Start in a downward dog position, with your hips raised and hands and feet on the floor. Bend your elbows and lower your head towards the ground, then push back up.
- Why it’s underrated: This exercise works your shoulders and triceps hard, simulating the handstand push-up movement but with less intensity. It’s an excellent stepping stone for anyone working towards advanced bodyweight shoulder exercises.
- Tips: Keep your elbows close to your body as you lower yourself to prevent strain on your shoulders.
A study on shoulder strengthening exercises noted the effectiveness of pike push-ups in building deltoid strength (Behm et al., 2010).
Read More: 12 Must-Have Exercises In Your Training Program
Conclusion
Bodyweight exercises aren’t just about convenience—they can be incredibly effective when you incorporate a diverse range of movements. These seven underrated exercises offer unique benefits, from building unilateral strength and flexibility to improving balance and injury prevention. Adding them to your routine will help ensure you’re working your muscles in new ways, making you stronger, more resilient, and better balanced overall.
If you’re looking for a workout that challenges your body in unexpected ways, try integrating some of these lesser-known exercises into your routine. Each one will push you outside of your comfort zone and bring a new level of strength and stability to your fitness journey.
Key Takeaways
| Exercise | Main Focus | Benefits |
|---|---|---|
| Bulgarian Split Squats | Legs, glutes, balance | Builds unilateral leg strength, improves balance |
| Inverted Rows | Upper back, shoulders, biceps | Strengthens upper back, improves posture |
| Hollow Body Hold | Core, lower back | Builds core strength, improves body tension |
| Archer Push-Ups | Chest, shoulders, triceps | Builds unilateral strength, prepares for one-arm push-ups |
| Nordic Hamstring Curls | Hamstrings, glutes, lower back | Strengthens hamstrings, reduces injury risk |
| Shrimp Squats | Quads, glutes, balance | Builds lower body strength, improves flexibility |
| Pike Push-Ups | Shoulders, upper chest, triceps | Prepares for handstand push-ups, strengthens shoulders |
Bibliography
Behm, D.G., Leonard, A.M., Young, W.B., Bonsey, W.A.C. and MacKinnon, S.N., 2010. Trunk muscle electromyographic activity with unstable and unilateral exercises. Journal of Strength and Conditioning Research, 24(6), pp.1673-1680.
Farris, D.J., Lichtwark, G.A. and Brown, N.A.T., 2016. Ultrasound imaging to assess skeletal muscle mechanics during movement. European Journal of Applied Physiology, 116(1), pp.137-151.
