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7 Exercises for Gain Muscle Without Equipment


Squats are a must if you want to build muscle in your glutes, quads, and hamstrings. 


Pushups are one of the most effective upper body exercises you can perform without equipment. 

Front Lunges

They hit the glutes, hamstrings, and quads in a different way than squats, helping to ensure all the fibers in your lower body

Glute Bridges

Glute bridges are the best way to specifically target your gluteus maximus, which is the muscle responsible for developing a defined, shapely posterior.

Side Lunges

Side lunges hit your exterior hip and thigh primarily, creating flattering curves on your hips when viewed from the front.

Mountain Climbers

Mountain climbers train your core and hip flexor muscles. When performed slowly with control

Side Plank Bridges

We'll wrap up these exercises for women to build muscle with the side plank bridge.

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