How To Guides & Muscle Targeting

Home Workouts & Exercises

Search our free database of exercises and workouts that you can do at home. Home Workouts provides concise how-to guides and muscle targeting diagrams on bodyweight, free-weight, yoga and stretching exercises.

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Above head chest stretch

Above head chest stretch

  • Chest
Stretch icon
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Air bike crunches

Air bike crunches

  • Abs
Bodyweight icon
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Air squat

Air squat

  • Quads
  • Hip Flexors
  • Hamstrings
  • Glutes
Bodyweight icon
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Alternate heel touches

Alternate heel touches

  • Abs
Bodyweight icon
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Alternating leg raises

Alternating leg raises

  • Abs
Bodyweight icon
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Arm circles stretch

Arm circles stretch

  • Shoulders
Stretch icon
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Arm crossover stretch

Arm crossover stretch

  • Shoulders
Stretch icon
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Back slaps wrap around stretch

Back slaps wrap around stretch

  • Chest
Stretch icon
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Bent leg kickbacks

Bent leg kickbacks

  • Glutes
  • Hamstrings
Bodyweight icon
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Burpees

Burpees

  • Quads
  • Calves
  • Glutes
  • Hamstrings
  • Abs
Bodyweight icon
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Cat cow pose

Cat cow pose

  • Upper Back
  • Neck
  • Lower Back
Yoga icon
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Childs pose

Childs pose

  • Upper Back
  • Lower Back
Yoga icon
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Chin tuck

Chin tuck

  • Neck
Bodyweight icon
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Diamond push-ups

Diamond push-ups

  • Chest
  • Shoulders
  • Triceps
Bodyweight icon
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Double pigeon pose

Double pigeon pose

  • Glutes
Yoga icon
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Dumbbell Arnold press

Dumbbell Arnold press

  • Shoulders
Dumbbell icon
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Dumbbell bench press

Dumbbell bench press

  • Chest
  • Triceps
Dumbbell icon
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Dumbbell bent-over rows

Dumbbell bent-over rows

  • Traps
  • Upper Back
  • Shoulders
Dumbbell icon
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Dumbbell bicep curls

Dumbbell bicep curls

  • Biceps
Dumbbell icon
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Dumbbell burpees

Dumbbell burpees

  • Quads
  • Glutes
  • Hamstrings
  • Abs
Dumbbell icon
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Dumbbell cuban press

Dumbbell cuban press

  • Shoulders
Dumbbell icon
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Dumbbell curtsy lunges

Dumbbell curtsy lunges

  • Quads
  • Glutes
  • Hamstrings
  • Inner Thighs
Dumbbell icon
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Dumbbell deadlifts

Dumbbell deadlifts

  • Lower Back
  • Glutes
  • Hamstrings
Dumbbell icon
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Dumbbell fly

Dumbbell fly

  • Chest
  • Triceps
Dumbbell icon
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Dumbbell front raises

Dumbbell front raises

  • Shoulders
Dumbbell icon
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Dumbbell goblet squats

Dumbbell goblet squats

  • Quads
  • Glutes
  • Hamstrings
Dumbbell icon
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Dumbbell incline shrug

Dumbbell incline shrug

  • Neck
Dumbbell icon
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Dumbbell lateral raises

Dumbbell lateral raises

  • Shoulders
Dumbbell icon
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Dumbbell shoulder press

Dumbbell shoulder press

  • Shoulders
Dumbbell icon
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Dumbbell shoulder shrug

Dumbbell shoulder shrug

  • Neck
Dumbbell icon
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Dumbbell supermans

Dumbbell supermans

  • Upper Back
  • Lower Back
  • Glutes
Dumbbell icon
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Floor hyperextensions

Floor hyperextensions

  • Upper Back
  • Lower Back
  • Traps
  • Shoulders
  • Glutes
Bodyweight icon
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Forward lunges

Forward lunges

  • Quads
  • Hamstrings
  • Glutes
Bodyweight icon
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Four limbed staff pose

Four limbed staff pose

  • Chest
  • Triceps
Yoga icon
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Frog pose

Frog pose

  • Inner Thighs
Yoga icon
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Glute bridges

Glute bridges

  • Glutes
  • Quads
  • Hamstrings
Bodyweight icon
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Half frog pose

Half frog pose

  • Quads
Yoga icon
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Happy baby pose

Happy baby pose

  • Inner Thighs
Yoga icon
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Hawaiian squats

Hawaiian squats

  • Quads
  • Hamstrings
  • Glutes
Bodyweight icon
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Heel touch side kick squat

Heel touch side kick squat

  • Glutes
  • Quads
  • Inner Thighs
Bodyweight icon
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Jump squats

Jump squats

  • Quads
  • Hamstrings
  • Glutes
Bodyweight icon
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Kettlebell Arnold press

Kettlebell Arnold press

  • Shoulders
Kettlebell icon
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Kettlebell bent-over rows

Kettlebell bent-over rows

  • Traps
  • Upper Back
  • Shoulders
Kettlebell icon
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Kettlebell chest press

Kettlebell chest press

  • Chest
Kettlebell icon
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Kettlebell deadlifts

Kettlebell deadlifts

  • Lower Back
  • Glutes
  • Hamstrings
Kettlebell icon
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Kettlebell goblet squats

Kettlebell goblet squats

  • Quads
  • Glutes
  • Hamstrings
Kettlebell icon
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Kettlebell one arm clean and jerk

Kettlebell one arm clean and jerk

  • Shoulders
  • Glutes
  • Hamstrings
Kettlebell icon
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Kettlebell one arm snatch

Kettlebell one arm snatch

  • Glutes
  • Hamstrings
Kettlebell icon
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Kettlebell one-legged deadlifts

Kettlebell one-legged deadlifts

  • Lower Back
  • Glutes
  • Hamstrings
Kettlebell icon
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Kettlebell pistol squats

Kettlebell pistol squats

  • Quads
  • Glutes
  • Hamstrings
Kettlebell icon
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Kettlebell renegade row

Kettlebell renegade row

  • Upper Back
Kettlebell icon
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Kettlebell shoulder press

Kettlebell shoulder press

  • Shoulders
Kettlebell icon
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