Arguably the most fundamental strength move of all, the air squat is a bodyweight movement that is designed to activate the glutes, engage the core and switch on the quads. To make it easier, add weights or increase the number of reps you do. Depth matters here; don’t bother increasing the intensity if you can barely bend your knees.

How to do an air lunge

Stand with feet hip-width apart.
Directing your weight into your heels, sit back as if you’re about to sit on a chair.
Extend your arms ahead of you for stability or place your hands on your hips.
Activate the glutes as you sit back and squeeze to push yourself back up to standing.

Bodyweight No. 4: Run, walk or cycle stronger with this hip-opening and rotational workout