7 Exercises for Women to Gain Muscle Without Equipment


Squats are must if you want to build muscle in your glutes, quads and hamstrings. Adding some muscle growth in this area as a woman accent your natural curves in a flattering way.

Side Lunges

Side lunges primarily hit your outer hips and thighs, which create a flattering curve at your hips when viewed from the front. Begin standing with your feet shoulder width apart.


Pushups are the most effective upper body exercises that you can do without equipment. These will help build strength and tone your arms and upper body.

Front Lunges

Lunges are best exercises for women to build muscle. They hit the glutes, hamstrings and quads differently than squats, helping to ensure that all the fibers in your lower body are stimulated to build more muscle.

Mountain Climbers

Mountain climbers train your core and hip flexor muscles. When performed slowly with control, the time under tension can provide a hypertrophy stimulus to your abdominal muscles.

Side Plank Bridge

We'll end these exercises for building muscle with the side plank bridge for women. Side plank bridges are my favorite under-utilized core exercise.

Glute Bridge

The glute bridge is the best way to specifically target your gluteus maximus, the muscle responsible for developing a defined, shapely posterior. Start from your back with your feet on the ground and your knees bent.