11 Best Muscle-Building Exercises at Home You Can Do Without Equipment

2. Bodyweight Squat

Why it helps: The bodyweight squat trains quads, glutes, and hamstrings together, making it a key lower-body builder. Squats are foundational movement patterns that carry over to daily life and other exercises. When performed deeply and with deliberate tempo, they provide a muscular stimulus that supports hypertrophy, especially when volume and difficulty are increased over time.