10 Best Muscle Building Workouts Without Equipment


How to Build Muscle Without Weights?

There are tons of muscle exercises out there that promise to fulfill your muscle building dreams. However, our belief is that the perfect way to work the muscle is simplicity – so we picked the tested and trusted exercises that require no equipment.
Just you, your body, and sheer determination!


Squat Squat exercise is one of the perfect home workouts for the lower body that connect a huge number of muscles at the same time. Squat connects the quadriceps, calf, gluts, hamstrings hip abductors, erector spinae and rectus abdominal.
Here Is How To:

  • Maintain a standing position with your feet placed a little more than shoulder width apart.
  • Stretch out your arms out straight
  • And lastly, bend down your knees and push your hips backward. Now you just squatted.


Pull-ups Pull-ups are the basic compound workouts for the upper body that tones the muscles of the chests, arms, shoulders and upper back. They are also one of the toughest exercises that require extreme physical and mental strength. It is a great way for men to develop the “V” shaped physique by working the latissimus dorsi – the largest muscle group of the upper body.
Here is how to:

  • Stand under a strong bar that can hold up your weight.
  • Grip the bar with your two hands placed shoulder width apart while your palms face away from the body.
  • Now, hang from the bar with your arms completely extended and core muscles engaged and gradually pull your body up until you have your nose cleared over
    the bar.
  • Wait for a few seconds in this position and go back to the original position.


CRUNCHESThis muscle exercise is simply a throwback to gym class.
Here is how to:

  • Lie flat on your back while planting your feet in front of you, and your legs bent at the knees.
  • Put your hands on the back of your head, while you web your fingers together.
  • Now sit up activating the core.
  • Bring your head facing the ceiling


ALTERNATING STEP-UPSThis is also a great muscle workout remedies to stimulate the body.
Here is how to:

  • Stand on a bench or box.
  • Place one foot on bench and the other on ground.
  • Jump up high and push off foot on box/bench.
  • While in air, switch your legs and land with opposite foot on box/bench.
  • Now, repeat with other foot as fast as you can.


Lunges are the best exercise to build thigh muscles.
Here is how to:

  • While standing, feet hip-width apart,
  • Take a huge step forward with your knee bent.
  • Keep your knees over the ankles and also your shoulders over your hips.
  • Take another step and repeat until you’re tired


Split SquatConsidered as one of the most effective legs body-weight exercises, split squat activate the hamstrings, gluts, and quadriceps.
Here is how to:

  • Begin with a split leg position
  • Keep your knee flexible and lower your hips till your back knee lies just above the floor
  • Now stand back and return to your original position
  • Repeat this process till you’re tired( always try to switch legs)


TRICEPS DIPSGenetically, the back of the arm is where most women carry weight, so this workout is great for women. You don’t need a machine or weights but your body weight.
Here is how to:

  • Sit at the edge of a chair, now place your hands over the edge, while you keep knuckles pointing forward.
  • With your legs, out in front bent with your feet pointing forward, shoulders down and elbows near your side, gradually bend elbows into a 90-degree angle, while you lower your butt to the floor.
  • Now sit back, keeping the pressure on your hand’s heel.


PUSH-UPSPush-ups are a major deal. They work your shoulder, chest, core, and triceps for a full muscle-building exercise, so don’t ignore them.
Here is how to:

  • Lie on the floor with your face down while using your hand to hold your torso up.
  • Lower your body down
  • Inhale and press up your upper body up while you exhale and squeeze your chest.
  • Maintain this contracted position for a moment and finally lower your body down


SQUAT JUMPSGreat for the lower body muscles, squat jumps requires some mental and physical strength.
Here is how to:

  • Start with your feet a little wider than shoulder width with your hands behind head
  • Perform Squat and fast jump as high as you can
  • Softly land in squat position and instantly perform again
  • You can repeat for 10 reps


RUNNING OR WALKINGNo expensive elliptical or treadmill needed, just your legs and a nice pair of shoes.
Here is how to:

  • Okay, for a starter walk at a fast clip or run a slow jog 15 to 30 minutes.
  • Increase by 5 to 10 minutes weekly.


Up there is all you need to transform from skinny to muscular. Now the whole ball lies on your court. Start working out today. Good luck on your fitness journey!