Build Strength and Flexibility with These Two Bodyweight Movements
Most people either have strength or flexibility, but rarely both. The key to achieving both is performing movements that actively develop strength while improving flexibility. Instead of spending hours on gym machines or doing endless cardio without real mobility benefits, try these two bodyweight exercises that you can do at home.
Lower Body Strength and Flexibility: The Split Squat
The split squat is an excellent movement to improve lower-body strength and flexibility. It challenges the glutes, quads, hamstrings, and hip flexors while increasing balance and control. Below are progressive variations to suit all levels.
Beginner Level: Supported Half Split Squat
Step one foot forward and the other foot back, maintaining a hip-width stance (not a straight line).
Hinge forward at the hips, keeping a straight back.
Place your hands on your front knee for support.
Slowly lower your back knee halfway down, then return to the starting position.
Focus on putting 70% of your weight on the front leg and 30% on the back leg.
Perform 10 controlled reps before progressing.
Intermediate Level: Full Split Squat
Remove hand support and keep your arms at your sides or in front of you.
Lower your back knee all the way down, ensuring your front knee stays aligned with your toes.
Push back up while keeping your core engaged and back straight.
Perform 10 reps before progressing.
Advanced Level: Bulgarian Split Squat
Elevate your rear foot on a bench or sturdy surface.
Keep your hips squared and torso slightly leaned forward.
Lower your back knee as far as possible while keeping your front foot stable.
The deeper the squat, the more flexibility and strength it requires.
Perform 10 reps per side.
Elite Level: Jumping Bulgarian Split Squat
Perform the Bulgarian Split Squat but explode upward, jumping off the ground.
Land softly, maintaining balance and control.
This variation enhances power, flexibility, and cardiovascular endurance.
Perform 10 reps per side.
Upper Body Strength and Flexibility: The Hindu Push-Up
The Hindu push-up strengthens the upper body, shoulders, and core while increasing flexibility in the spine, shoulders, and hips. Here’s how to progress from beginner to advanced.
Beginner Level: Chair-Assisted Plank to Downward Dog
Place your hands on a sturdy chair and step your feet back into a plank position.
Squeeze your glutes, engage your core, and press your hands down into the chair.
Push your hips back, bringing your chest toward your thighs while keeping your back straight.
Return to the plank position and repeat.
Perform 10 reps before progressing.
Intermediate Level: Floor Plank to Downward Dog
Start in a high plank position on the floor.
Press through your hands and push your hips back into a downward dog stretch.
Return to plank position while maintaining control.
Perform 10 reps before progressing.
Advanced Level: Hindu Push-Up (Partial Range of Motion)
Begin in a downward dog position.
Bend your elbows slightly as you lower your head forward between your hands.
Extend your arms and transition into an upward dog position with your chest open.
Push your hips back into downward dog and repeat.
Perform 10 reps before progressing.
Elite Level: Full Hindu Push-Up
Lower your head toward the floor, keeping your chest close to the ground.
Extend forward into upward dog with full arm extension.
Reverse the motion smoothly, transitioning back to downward dog.
Perform 10 reps with perfect form.
How to Incorporate These Movements into Your Routine
Frequency: Perform the split squat and Hindu push-up 3 days per week.
Reps: Choose the highest progression you can complete with 10 controlled reps per set.
Rest: 30-60 seconds between sets.
Goal: Work up to higher levels of flexibility and strength over time.
By consistently practicing these two movements, you will develop strength, flexibility, balance, and coordination—all essential for a strong and mobile body.