The 5 Most Underrated Bodyweight Exercises You Should Be Doing
When it comes to bodyweight training, most people default to push-ups, squats, and planks. While these are effective, many underrated exercises can deliver even better results for strength, mobility, and muscle activation—no equipment needed.
In this article, we’ll explore:
✅ 5 overlooked bodyweight exercises with huge benefits
✅ Step-by-step form guides
✅ Which muscles they target
✅ How to incorporate them into your routine
Let’s dive into these hidden gems of calisthenics!
1. Hollow Body Hold (Core Powerhouse)
How to Do It:
- Lie on your back, arms extended overhead.
- Lift legs and shoulders off the ground, keeping lower back pressed into the floor.
- Hold for 20–60 seconds.
Why It’s Underrated:
- Targets deep core muscles better than crunches.
- Improves gymnastic and handstand strength.
- Enhances posture and spinal stability.
Progression:
- Rock back/forth in the hollow position.
- Add leg lowers for extra burn.
2. Cossack Squat (Mobility + Leg Strength)
How to Do It:
- Stand with feet wide, toes turned slightly out.
- Shift weight to one side, bending the knee while keeping the other leg straight.
- Lower until thigh is parallel to the ground, then switch sides.
Why It’s Underrated:
- Improves hip mobility (great for desk workers).
- Builds single-leg strength without imbalances.
- Stretches adductors and groin muscles.
Modification:
- Hold onto a chair for balance if needed.
3. Archer Push-Up (Next-Level Chest & Shoulder Builder)
How to Do It:
- Start in a wide push-up position.
- Shift weight to one arm while keeping the other arm straight (but not locked).
- Lower until chest nearly touches the ground, then push back up.
Why It’s Underrated:
- Doubles the resistance of a regular push-up.
- Builds unilateral strength (balances muscle development).
- Prepares you for one-arm push-ups.
Easier Version:
- Do it on your knees or against a wall.
4. Nordic Hamstring Curl (Injury Prevention Essential)
How to Do It:
- Kneel on a soft surface, feet anchored under a sturdy object (or have a partner hold them).
- Slowly lower your torso forward while keeping your body straight.
- Use your hands to catch yourself, then push back up.
Why It’s Underrated:
- Strengthens hamstrings better than leg curls.
- Reduces risk of ACL injuries (proven in sports science).
- No equipment needed (just a little creativity).
Beginner Version:
- Use a resistance band for assistance.
5. Skin the Cat (Shoulder & Core Mastery)
How to Do It:
- Hang from a pull-up bar (or use gymnastics rings).
- Lift legs and rotate backward until feet pass through arms.
- Slowly return to starting position.
Why It’s Underrated:
- Dramatically improves shoulder mobility.
- Builds core and grip strength simultaneously.
- Foundation for advanced moves like muscle-ups.
Caution:
- Avoid if you have shoulder issues. Start with partial reps.
How to Program These Exercises
For Strength:
- 3–4 sets of 5–8 reps (hard variations like Archer Push-Ups).
For Mobility:
- 2–3 sets of 30–60 sec holds (Cossack Squat, Hollow Hold).
For Full-Body Routine:
- Hollow Hold → 30 sec
- Cossack Squat → 8 reps/side
- Archer Push-Up → 5 reps/side
- Nordic Curl → 5 reps
- Skin the Cat → 3 reps
Why Most People Skip These Exercises
- They’re challenging (but worth the effort!).
- Less popular than squats/push-ups (but more functional).
- Require technique focus (but improve body awareness).
Final Thoughts
These 5 underrated bodyweight exercises deliver unique benefits that standard routines miss. Whether you want bulletproof joints, elite-level strength, or better mobility, give them a try!
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