2,300+ Home Gym Exercises with Video Guides by Muscle & Equipment

Muscle Map

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Adductor stretch

Inner Thigh

Glutes (Medius)

Body weight

Alternate Heel Touch Side Kick Squat

Glutes

Glutes (Medius)

Quadriceps

Inner Thigh

Body weight

Band hip abduction

Glutes (Medius)

Band

Band Hip Abduction

Glutes (Medius)

Band

Band Seated Hip Internal Rotation

Glutes (Medius)

Band

Barbell Curtsey Lunge

Glutes

Glutes (Medius)

Quadriceps

Hamstrings

Inner Thigh

Calves

Barbell

Bent knee Lying Twist

Glutes (Medius)

Obliques

Body weight

Bent Leg Side Kick

Glutes (Medius)

Body weight

Bridge Hip Abduction

Glutes (Medius)

Body weight

Cable hip abduction

Glutes (Medius)

Cable

Curtsey Squat

Glutes (Medius)

Quadriceps

Abs

Inner Thigh

Body weight

Dumbbell Bar Grip Sumo Squat

Glutes (Medius)

Quadriceps

Inner Thigh

Dumbbell

Dumbbell Goblet Squat

Glutes

Glutes (Medius)

Quadriceps

Inner Thigh

Calves

Dumbbell

Dumbbell Side Bridge

Glutes (Medius)

Obliques

Dumbbell

Dumbbell Side Lunge

Glutes

Glutes (Medius)

Quadriceps

Inner Thigh

Calves

Dumbbell

Dumbbell Side Lunge

Glutes

Glutes (Medius)

Quadriceps

Inner Thigh

Calves

Dumbbell

Elbow to Knee Side Plank Crunch

Glutes

Glutes (Medius)

Obliques

Quadriceps

Abs

Inner Thigh

Body weight

Frog Reverse Hyperextension

Glutes

Glutes (Medius)

Hamstrings

Body weight

Frogger

Glutes

Glutes (Medius)

Abs

Quadriceps

Hamstrings

Calves

Body weight

Hip Circles Stretch

Inner Thigh

Glutes (Medius)

Body weight

Iron Cross Stretch

Glutes (Medius)

Obliques

Body weight

Iron Cross Stretch

Glutes (Medius)

Obliques

Body weight

L-sit

Abs

Quadriceps

Glutes (Medius)

Triceps

Body weight

Left hook. Boxing

Front Deltoid

Side Deltoid

Calves

Glutes (Medius)

Abs

Lats

Obliques

Chest

Body weight