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Exercises

Exercises you can do at home

Moves that need no more than your body, a wall, a step, a band, a pair of dumbbells or a kettlebell. No gym machines or racks.

449 moves416 with 3D demosBeginner 183Intermediate 204Advanced 62

Beginner exercises you can do at home 183

Alternating front raise demonstrated on the 3D figure3D demoAlternating front raiseBeginner · A dumbbellAnkle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipmentAnkle CARs demonstrated on the 3D figure3D demoAnkle CARsBeginner · No equipmentBackward walking demonstrated on the 3D figure3D demoBackward walkingBeginner · No equipmentBall back extension demonstrated on the 3D figure3D demoBall back extensionBeginner · Exercise ballBand ankle eversion demonstrated on the 3D figure3D demoBand ankle eversionBeginner · A band + A bench or boxBand finger extension demonstrated on the 3D figure3D demoBand finger extensionBeginner · A bandBand internal rotation demonstrated on the 3D figure3D demoBand internal rotationBeginner · A band + An anchor pointBand lateral raise demonstrated on the 3D figure3D demoBand lateral raiseBeginner · A bandBand skull crusher demonstrated on the 3D figure3D demoBand skull crusherBeginner · A band + A bench or box + An anchor pointBench dip demonstrated on the 3D figure3D demoBench dipBeginner · A bench or boxBird dog demonstrated on the 3D figure3D demoBird dogBeginner · No equipment

Intermediate exercises you can do at home 204

90/90 hip lift-off demonstrated on the 3D figure3D demo90/90 hip lift-offIntermediate · No equipment90/90 switch demonstrated on the 3D figure3D demo90/90 switchIntermediate · No equipmentAlternating bent-over kettlebell row demonstrated on the 3D figure3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebellAlternating dumbbell curl demonstrated on the 3D figure3D demoAlternating dumbbell curlIntermediate · A dumbbellAlternating hammer curl demonstrated on the 3D figure3D demoAlternating hammer curlIntermediate · A dumbbellAlternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxAlternating kettlebell press demonstrated on the 3D figure3D demoAlternating kettlebell pressIntermediate · A kettlebellBack extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBand overhead triceps extension demonstrated on the 3D figure3D demoBand overhead triceps extensionIntermediate · A bandBand pull-apart demonstrated on the 3D figure3D demoBand pull-apartIntermediate · A bandBand upright row demonstrated on the 3D figure3D demoBand upright rowIntermediate · A band

Advanced exercises you can do at home 62

Active pancake lift off demonstrated on the 3D figure3D demoActive pancake lift offAdvanced · No equipmentAlternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentArcher push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentATG split squat demonstrated on the 3D figure3D demoATG split squatAdvanced · No equipmentBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentClap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentCopenhagen plank demonstrated on the 3D figure3D demoCopenhagen plankAdvanced · A bench or boxDepth jump demonstrated on the 3D figure3D demoDepth jumpAdvanced · A stepDepth jump to a second box demonstrated on the 3D figure3D demoDepth jump to a second boxAdvanced · A stepDiagonal bounds demonstrated on the 3D figure3D demoDiagonal boundsAdvanced · No equipmentDouble kettlebell clean demonstrated on the 3D figure3D demoDouble kettlebell cleanAdvanced · A kettlebellDouble kettlebell jerk demonstrated on the 3D figure3D demoDouble kettlebell jerkAdvanced · A kettlebell

Workouts that use them

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Questions people ask

What are good exercises you can do at home for beginners?

Start with moves graded easy, such as Alternating front raise, Ankle bounces (mini pogo), Ankle CARs. There are 183 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do exercises you can do at home at home without equipment?

Yes. 174 of the 449 moves here need nothing but your body, a floor, a wall or a step, for example Ankle bounces (mini pogo), Ankle CARs, Backward walking.

What are the hardest exercises you can do at home?

Moves graded advanced or expert include Dragon flag, Freestanding handstand, Full Nordic curl. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.