Home workout exercises

99 exercises you can do at home, grouped by body part. Tap one for step-by-step form, target muscles and common mistakes. Want a ready-made routine with a timer? Open the routine picker in the app.

Full body (16)

A balanced mix of moves for legs, upper body, abs and heart rate.

InchwormMedium · No equipment ShadowboxingEasy · No equipment Jumping jackEasy · No equipment · Jumping BurpeeHard · No equipment · Jumping No-jump burpeeMedium · No equipment High kneesMedium · No equipment · Jumping Butt kicksEasy · No equipment · Jumping Step jackEasy · No equipment Squat thrustMedium · No equipment · Jumping Skater jumpHard · No equipment · Jumping Bear crawlMedium · No equipment March in placeEasy · No equipment Lateral shuffleEasy · No equipment Squat jackMedium · No equipment · Jumping Dumbbell thrusterHard · Dumbbells Dumbbell swingMedium · Dumbbells

Abs (23)

Moves that work the front, sides and deep core of your abs, in turn.

Legs (14)

Moves for your quads, hamstrings and calves.

SquatEasy · No equipment Wide squatEasy · No equipment Pulse squatMedium · No equipment Jump squatHard · No equipment · Jumping Forward lungeMedium · No equipment Side lungeMedium · No equipment Wall sitMedium · No equipment Calf raiseEasy · No equipment Step-upEasy · No equipment Goblet squatEasy · Dumbbells Dumbbell lungeMedium · Dumbbells Dumbbell sumo squatEasy · Dumbbells Dumbbell calf raiseEasy · Dumbbells Dumbbell step-upMedium · Dumbbells

Glutes (13)

Moves for the big glute muscles and the sides of your hips.

Reverse lungeEasy · No equipment Bulgarian split squatHard · No equipment Glute bridgeEasy · No equipment Single-leg glute bridgeMedium · No equipment Donkey kickEasy · No equipment Fire hydrantEasy · No equipment Side-lying leg raiseEasy · No equipment ClamshellEasy · No equipment Curtsy lungeMedium · No equipment Frog pumpEasy · No equipment Couch hip thrustMedium · No equipment Dumbbell Romanian deadliftMedium · Dumbbells Dumbbell glute bridgeMedium · Dumbbells

Arms & shoulders (19)

Moves for your triceps, chest and shoulders.

Push-upMedium · No equipment Knee push-upEasy · No equipment Wide push-upMedium · No equipment Diamond push-upHard · No equipment Incline push-upEasy · No equipment Chair dipMedium · No equipment Pike push-upHard · No equipment Arm circlesEasy · No equipment Plank up-downHard · No equipment Wall push-upEasy · No equipment Dumbbell curlEasy · Dumbbells Hammer curlEasy · Dumbbells Dumbbell shoulder pressEasy · Dumbbells Lateral raiseEasy · Dumbbells Front raiseEasy · Dumbbells Triceps kickbackMedium · Dumbbells Overhead triceps extensionMedium · Dumbbells Dumbbell floor pressEasy · Dumbbells Dumbbell upright rowMedium · Dumbbells

Back (14)

Moves for your back, rear shoulders and the muscles that hold your posture.

Good morningEasy · No equipment SupermanEasy · No equipment Back extensionEasy · No equipment SwimmerMedium · No equipment Reverse snow angelEasy · No equipment Prone Y-T-WEasy · No equipment Cat-cowEasy · No equipment Towel lat pulldownEasy · No equipment Prone cobraMedium · No equipment Reverse plankMedium · No equipment One-arm rowEasy · Dumbbells Dumbbell bent-over rowMedium · Dumbbells Rear delt raiseMedium · Dumbbells Renegade rowHard · Dumbbells