Top 17 'Apartment-Approved' Silent Workouts to try at home for building strength without the stomp. - Goh Ling Yong
Living in an apartment is fantastic for so many reasons—the sense of community, the convenience, the lower maintenance. But when it comes to home fitness, it can present a unique challenge: the noise. We’ve all been there. You’re halfway through a high-energy workout, feeling the burn, when you suddenly picture your downstairs neighbor staring at their ceiling, wondering if a herd of elephants just moved in upstairs.
The fear of that dreaded "thump, thump, thump" can be enough to derail even the most motivated fitness enthusiast. Many of us believe that an effective workout has to be loud and explosive, filled with jumping jacks, burpees, and high-knees. But what if I told you that you can build serious strength, tone your muscles, and get an incredible workout without making a single sound? It’s not magic; it’s about choosing the right movements that prioritize control and tension over impact.
This guide is your ultimate resource for silent strength training. We’ve compiled 17 of the best "apartment-approved" exercises designed to challenge your body without disturbing the peace. So, put away your noise-canceling headphones (you won’t need them), roll out your mat, and let’s build strength without the stomp.
1. The Mighty Glute Bridge
The glute bridge is the unsung hero of quiet lower-body workouts. It’s a simple, low-impact move that powerfully targets your glutes and hamstrings, two key muscle groups for posture and power. Because your back is flat on the floor the entire time, there is zero risk of stomping. It’s all about a slow, controlled squeeze.
To perform a perfect glute bridge, lie on your back with your knees bent, feet flat on the floor about hip-width apart, and your arms by your sides with palms down. Press through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes tightly at the top for a second or two before slowly lowering your hips back down to the starting position.
Pro-Tip: To increase the challenge, try a single-leg glute bridge by extending one leg straight out while you lift your hips. You can also place a resistance band around your thighs, just above your knees, and actively press your knees outward to engage your hip abductors.
2. Slow-Motion Bodyweight Squats
The squat is the king of lower-body exercises, and you don’t have to give it up just because you live on the third floor. The secret is to trade speed and impact for time under tension. By performing squats in a slow, controlled manner, you force your muscles to work harder through the entire range of motion, leading to significant strength gains.
Stand with your feet shoulder-width apart, chest up, and core engaged. Begin to lower your hips back and down as if you’re sitting in a chair. Focus on a 3-4 second descent, keeping your back straight and your knees in line with your toes. Pause for a moment at the bottom of the squat (or as low as your mobility allows) before pressing through your heels to slowly return to the starting position over 3-4 seconds.
Pro-Tip: If you find your heels lifting, place a thin book under them for support. To add difficulty without adding noise, hold a heavy object (like a full water jug or a backpack full of books) at your chest for a Goblet Squat.
3. Bulgarian Split Squats
If you want to build leg strength and improve your balance without a single jump, look no further than the Bulgarian Split Squat. This unilateral exercise (working one leg at a time) isolates your quads, glutes, and hamstrings, creating a serious burn without any impact on the floor.
Find a sturdy, knee-height surface like a couch, chair, or bed. Stand a few feet in front of it and place the top of one foot on the surface behind you. With your chest up and core tight, lower your hips until your front thigh is parallel to the ground, ensuring your front knee doesn't track past your toes. Drive through your front heel to return to the starting position.
Pro-Tip: The distance you stand from the bench matters. A shorter distance will target your quads more, while a longer distance will place more emphasis on your glutes. Start with just your bodyweight to master the form before considering holding light dumbbells.
4. The Unforgiving Wall Sit
The wall sit is a classic isometric exercise, which means you build strength by holding a static position rather than moving through a range of motion. It’s brutally effective for building endurance in your quads, glutes, and hamstrings, and its best feature for apartment dwellers? It’s completely and utterly silent.
Find a clear, flat wall. Lean your back against it and slide down until your thighs are parallel to the floor, as if you’re sitting in an invisible chair. Your knees should be directly above your ankles, forming a 90-degree angle. Keep your back flat against the wall and your core engaged. Now, just hold it. You’ll start to feel the burn almost immediately.
Pro-Tip: Challenge yourself by seeing how long you can hold the position. Aim for 30 seconds, then 45, then a full minute. To make it even harder, hold a weight on your lap or try lifting one foot off the ground for a few seconds at a time.
5. Controlled Push-Up Variations
The push-up is a fundamental upper-body exercise that requires no equipment and makes absolutely no noise. It’s a powerhouse move that works your chest, shoulders, triceps, and core all at once. The key to keeping it silent and effective is to focus on perfect, controlled form.
Get into a high plank position with your hands slightly wider than your shoulders. Your body should form a straight line from your head to your heels. Lower your body until your chest nearly touches the floor, keeping your elbows tucked in at a 45-degree angle. Press back up to the starting position with power but control.
Pro-Tip: If a standard push-up is too difficult, start with incline push-ups by placing your hands on a raised surface like a couch or sturdy table. To make it harder, try decline push-ups (with your feet elevated) or slow-motion push-ups, taking 3-5 seconds to lower yourself down.
6. Tricep Dips (Chair or Couch)
Want to target the back of your arms? Tricep dips are your best friend. Using nothing more than a sturdy piece of furniture, you can effectively isolate your triceps for a fantastic, silent upper-body workout.
Sit on the edge of a stable chair or your couch, with your hands placed on the edge next to your hips, fingers pointing forward. Slide your hips forward off the edge, supporting your weight with your arms. Your legs can be bent (easier) or straight out in front of you (harder). Lower your body by bending your elbows until they are at a 90-degree angle, then press back up to the starting position.
Pro-Tip: Keep your back close to the chair or couch to ensure you’re targeting your triceps and not putting undue stress on your shoulders. Avoid letting your shoulders hunch up by your ears; keep them down and back.
7. Resistance Band Rows
It can be tough to train your back muscles at home without equipment, but resistance bands make it easy and, most importantly, quiet. Resistance band rows mimic the movement of classic back-building exercises like dumbbell or cable rows, helping to improve posture and strengthen your lats and rhomboids.
Sit on the floor with your legs extended in front of you. Loop the middle of a resistance band around the soles of your feet. Hold one end of the band in each hand with your palms facing each other. Sit up tall with a straight back, then pull the band towards your torso, squeezing your shoulder blades together. Pause for a moment, then slowly release the band back to the starting position.
Pro-Tip: The resistance comes from the band, so focus on a slow, controlled release (the eccentric part of the movement) to maximize muscle engagement. You can also perform this standing by looping the band around a sturdy anchor point like a doorknob (make sure the door is closed securely!).
8. Plank Variations
The plank is the ultimate core-strengthening exercise, and it doesn’t make a peep. It works your entire core, including your abs, obliques, and lower back, while also engaging your shoulders and glutes. Mastering the basic plank is the first step to unlocking a world of silent, core-crushing variations.
For a standard plank, place your forearms on the ground with your elbows directly under your shoulders and your hands clasped. Extend your legs back, resting on your toes. Your body should form a straight, rigid line from head to heels. Engage your core by pulling your belly button towards your spine and squeeze your glutes.
Pro-Tip: Once you’ve mastered the standard plank, try side planks to target your obliques. For a dynamic challenge, try plank shoulder taps or plank up-downs (moving from a forearm plank to a high plank), ensuring your hips stay as still as possible to avoid rocking.
9. The Dead Bug
Don’t let the silly name fool you; the dead bug is a serious core stability exercise recommended by physical therapists and trainers alike. It teaches you to keep your core stable while your limbs are in motion, which is crucial for protecting your lower back. It’s performed slowly and deliberately on your back, making it 100% apartment-friendly.
Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle directly over your hips (the "dead bug" position). Slowly lower your right arm and left leg towards the floor simultaneously, exhaling as you go. Lower them as far as you can without letting your lower back arch off the floor. Return to the start with control and repeat on the other side.
Pro-Tip: The key is to keep your lower back pressed gently into the floor throughout the entire movement. If you feel it arching, you’ve lowered your limbs too far. Start with a smaller range of motion and gradually increase it as your core gets stronger.
10. Bird-Dog
Similar to the dead bug, the bird-dog is another fantastic exercise for core stability, balance, and coordination. It targets your abs and lower back, as well as your glutes and shoulders. The movement is fluid and controlled, making it a perfect addition to any quiet workout routine.
Start on all fours in a tabletop position, with your hands directly under your shoulders and your knees directly under your hips. Keeping your back flat and your core engaged, simultaneously extend your right arm straight forward and your left leg straight back. Pause for a moment, focusing on keeping your hips level and square to the ground. Slowly return to the starting position and repeat on the opposite side.
Pro-Tip: Imagine you have a glass of water balanced on your lower back. Your goal is to move so smoothly that you don't spill a single drop. This visualization helps prevent rocking and ensures your core is doing the work.
11. Pike Push-Ups
Want to build strong shoulders without lifting a single weight over your head? The pike push-up is your answer. This challenging bodyweight exercise shifts the emphasis from your chest to your deltoids (shoulder muscles) and is completely silent.
Start in a downward-dog yoga pose: hands and feet on the floor, hips pushed up and back to form an inverted 'V'. Your hands should be slightly wider than shoulder-width apart. From this position, bend your elbows to lower the top of your head towards the floor. Your elbows should flare out to the sides. Press back up to the starting position.
Pro-Tip: To make the exercise easier, bring your hands and feet closer together to decrease the range of motion. To make it more challenging, elevate your feet on a low stool or step.
12. Resistance Band Pull-Aparts
In our modern, desk-bound lives, poor posture is a common ailment. Resistance band pull-aparts are a simple but incredibly effective exercise for strengthening the muscles of your upper back and rear deltoids, which helps pull your shoulders back and improve your posture.
Stand up tall and hold a light resistance band with both hands in an overhand grip, about shoulder-width apart. Extend your arms straight out in front of you at chest height. Keeping your arms straight, pull the band apart by squeezing your shoulder blades together. Pause when the band touches your chest, then slowly return to the starting position.
Pro-Tip: Avoid shrugging your shoulders up towards your ears. Keep your shoulders down and relaxed. The movement should come from your upper back, not your arms. We believe in functional fitness here on the Goh Ling Yong blog, and this is one of the most functional moves you can do.
13. Standing Donkey Kicks
This is a fantastic glute isolation exercise that requires no floor space and makes no noise. By adding a resistance band, you can create a serious burn in your glutes and hamstrings while also challenging your balance.
Loop a resistance band around your ankles or just above your knees. Stand tall and shift your weight onto your left leg, keeping a slight bend in the knee. Engage your core for balance. Keeping your right leg straight (or slightly bent), slowly kick it straight back, squeezing your glute at the peak of the movement. Return to the start with control. Complete all reps on one side before switching.
Pro-Tip: Hold onto a wall or chair for support if you struggle with balance. The focus should be on the glute squeeze, not on how high you can kick your leg. A slow, controlled motion is far more effective than a fast, jerky one.
14. Hollow Body Hold
The hollow body hold is a foundational gymnastics exercise that builds immense core strength and stability. It looks simple, but holding the position correctly is an intense challenge for your entire abdominal wall. And, of course, it's perfectly silent.
Lie on your back and press your lower back firmly into the floor. Extend your arms and legs out, then lift your head, shoulders, and legs a few inches off the ground. Your body should form a shallow "banana" shape. The key is to maintain that contact between your lower back and the floor. Hold this position for as long as you can with good form.
Pro-Tip: If the full hold is too difficult, start with a tucked version. Bend your knees and bring them towards your chest, lifting your head and shoulders. You can gradually extend your arms and legs as you get stronger.
15. Bodyweight Good Mornings
The Good Morning is an excellent exercise for strengthening your posterior chain—the hamstrings, glutes, and lower back. It's traditionally done with a barbell, but the bodyweight version is a fantastic, safe, and silent way to master the hip-hinge movement pattern.
Stand with your feet hip-width apart and place your hands behind your head. With a slight bend in your knees, engage your core and begin to hinge at your hips, pushing your butt back. Keep your back perfectly straight as you lower your torso until it's nearly parallel to the floor. Squeeze your glutes and hamstrings to return to the starting position.
Pro-Tip: The motion should feel like you're trying to shut a car door with your behind. The primary movement is a hinge at the hips, not a squat or a bend in the spine. A principle I often discuss with clients, similar to what Goh Ling Yong advocates, is mastering fundamental movement patterns like this before adding weight.
16. V-Ups (with control)
If you're looking for an advanced abdominal exercise that doesn't involve any jumping, the V-Up is a great choice. It targets the entire rectus abdominis (the "six-pack" muscles) as well as the hip flexors. The key to keeping it quiet is to avoid flopping back down onto the mat.
Lie flat on your back with your arms extended overhead and your legs straight. In one fluid motion, engage your core to lift your legs and torso off the floor, reaching your hands towards your toes. Your body should form a "V" shape at the top. Slowly and with control, lower yourself back down to the starting position.
Pro-Tip: If a full V-Up is too much, start with tuck-ups. Instead of keeping your legs straight, bend your knees and bring them towards your chest as you lift your torso.
17. A Mindful Yoga or Pilates Flow
Sometimes the best silent workout isn't a single exercise, but a sequence of them. A mindful yoga or Pilates flow focuses on connecting breath with slow, deliberate movements. This not only builds incredible strength, flexibility, and stability but is inherently quiet and meditative.
You don’t need a formal class. You can create your own simple flow by moving through a series of poses like Cat-Cow, Downward Dog, Plank, Cobra, and Warrior poses. Focus on smooth transitions between each pose, holding each for several breaths. Pilates-inspired moves like The Hundred or Leg Circles are also excellent, silent core-builders.
Pro-Tip: There are countless free yoga and Pilates videos available online specifically designed for small spaces and quiet practice. Search for "apartment-friendly yoga" or "silent Pilates" to find a flow that works for you.
Your Quiet Strength Awaits
There you have it—17 powerful, effective, and completely silent exercises you can do in the comfort of your own apartment. Living with neighbors doesn’t mean you have to compromise on your fitness goals. By shifting your focus from high-impact commotion to controlled, mindful movement, you can build serious strength and achieve a fantastic workout without making a sound.
The next time you roll out your mat, you can do so with confidence, knowing you’re respecting your neighbors while also respecting your body. Start by picking 4-5 of these exercises to create your own quiet circuit, and get ready to feel the burn.
What are your favorite silent workouts? Did we miss any of your go-to moves? Share your tips and experiences in the comments below
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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