15 easy exercises to do at home: a beginner’s guide from physical therapists
Learn easy exercises to do at home to manage joint pain and improve strength. Get tips on starting a beginner training routine from physical therapists.
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Key takeaways:
1. Exercising at home is convenient, cost-effective, and can be just as beneficial as going to the gym.
2. A well-rounded home exercise routine should include cardiovascular activities, strength training, and flexibility exercises.
3. Simple equipment like resistance bands, dumbbells, and exercise balls can enhance your home workouts (see exercise suggestions below).
Hinge Health offers virtual physical therapy and more to help you manage muscle and joint pain. See if you're eligible.
The message that exercise is good for our health is not novel. It’s something we’re all aware of, but — as you may very well know — implementing an exercise routine is much easier said than done. Busy schedules, joint pain, and mobility issues are common barriers. But working out at home can make things a lot easier.
“I find that my patients often do better with working out at home since it’s a more accessible option and they can work around their own schedule and lifestyle,” says Courteney Kemp, PT, DPT, a physical therapist at Hinge Health. Exercising at home allows you to build strength in the comfort of your own space, without the costs or stress of a gym. Plus, you don’t need expensive equipment to start seeing benefits.
Read on to learn about easy exercises to do at home, recommended by Hinge Health physical therapists. These can help you strengthen right at home — and stick with it.
Reviewed by our clinical and medical experts
Courteney Kemp, PT, DPT
Dr. Kemp is a Hinge Health physical therapist with a special interest in fall prevention, post-operative orthopedic recovery, neurological rehabilitation, and movement optimism. Read More
Jonathan Lee, MD, MBA
Dr. Lee is a board-certified orthopedic surgeon and a former Associate Medical Director at Hinge Health.
Valerie Black, MBA, CWC
Valerie Black is a former Director of Behavior Change at Hinge Health. She is a healthcare expert, entrepreneur, and thought leader for mental, emotional and physical well-being, culture change, and leadership skills.
Dylan Peterson, PT, DPT
Dr. Peterson is a former Hinge Health physical therapist with a focus on developing clinical exercise therapy programs and member education.
15 exercises to do at home
One of the hardest parts of starting an at-home exercise routine is knowing where to start. The following exercises recommended by Hinge Health physical therapists might help. These easy exercises to do at home help to build and maintain strength, mobility, and flexibility throughout your entire body. This improves fitness, and also helps manage and prevent joint pain while reducing the risk of injury. Start by doing one of the following routines two to three times a week.
Beginner home exercises
Squats target your legs, core, and lower back, making them ideal for overall lower body strength. “I recommend squats for nearly all my patients with lower back pain,” says Dr. Kemp, adding that they can also support knee and hip health. You can make this exercise easier or more challenging by adjusting how deeply you bend your knees into the squat.
Bridges strengthen your glutes, core, and lower back. They also enhance hip mobility and support your lower body, which can alleviate back and hip discomfort over time.
This is a beginner-friendly exercise that builds upper body strength, targeting your chest, shoulders, and triceps, while being easier on your wrists and shoulders than a full push-up. It’s a great way to develop core stability and gradually progress toward more challenging push-up variations.
4. Banded rotation pull apart
Want expert care? Check if you're covered for our free program →This move strengthens your shoulder and upper back muscles. “It’s great for upper back, neck, or shoulder pain,” says Dr. Kemp. Since you stand as you do it, it also engages your core muscles.
5. Downward dog to high plank
Want expert care? Check if you're covered for our free program →This combo move is great for your shoulders, arms, and core, and it also promotes flexibility in your hamstrings and calves. It’s good for both strength and mobility, notes Dr. Kemp.
Intermediate home exercises to challenge your strength
Side lunges strengthen your glutes, quads, and inner thighs while also being good for hip mobility and balance. “They add variety to your movement routine while helping you build stability in different movement planes,” says Dr. Kemp.
7. Bicycle crunch
Want expert care? Check if you're covered for our free program →This move effectively engages your core, targeting both the rectus abdominis and oblique muscles, explains Dr. Kemp. It also helps with coordination and can benefit your overall posture and balance.
8. Banded fire hydrant
Want expert care? Check if you're covered for our free program →The banded fire hydrant targets your glutes, especially the gluteus medius, helping to improve hip strength, balance, and lower body strength. Using a resistance band provides extra tension for an added challenge.
The superman exercise strengthens your lower back, glutes, and shoulders, promoting better posture and back strength. By targeting often-overlooked back muscles, it helps balance core strength and can reduce the risk of lower back discomfort.
Tricep dips target your triceps, shoulders, and chest. This helps to build upper body strength and endurance, which can make everyday tasks that involve pushing and lifting easier, explains Dr. Kemp.
Advanced home exercises to build strength
11. Single-leg bridge
Want expert care? Check if you're covered for our free program →This more advanced move challenges your glutes, hamstrings, and core, building strength and stability on one side of your body at a time. This variation of a standard bridge also promotes balance and hip stability, helping to correct muscle imbalances and support lower back health.
12. Banded donkey kick
Want expert care? Check if you're covered for our free program →This move strengthens your glutes, hamstrings, and core while improving your hip strength and lower body endurance. Adding a resistance band increases muscle activation for an added challenge.
13. Side star plank
Want expert care? Check if you're covered for our free program →This challenging variation of the side plank strengthens your obliques, shoulders, glutes, and outer thighs while also benefiting your core strength and balance.
Wall squats target your quads, glutes, and core while placing minimal stress on your lower back, making them a great option for building lower body endurance.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Push-ups are a highly effective, full-body exercise that strengthen your chest, shoulders, triceps, and core. This supports everyday movements like lifting, pushing, and carrying.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
The benefits of working out at home
Wondering if a home workout can fit into your routine and still be effective? Research shows that exercising at home supports better health, helps with joint pain, boosts energy, and can even reduce body fat and blood pressure. Here’s more on the benefits.
It’s less time consuming. With no need for a commute, fitting in a workout becomes easier — even with a busy schedule. Whether you’re in your living room, garage, or backyard, a quick workout is always within reach.
It’s usually less expensive. Setting up a home workout doesn’t have to be pricey. Bodyweight exercises or simple items like water bottles can provide an effective workout without the expense of a gym membership or equipment.
You can exercise when you want to. Exercise whenever it suits you, whether it’s between meetings or during a rainy day at home. You’re free from gym hours and peak-time crowds.
It’s more comfortable. Working out at home creates a relaxed environment where you can try new moves and routines without distractions or feeling self-conscious.
How to start exercising at home
Setting up a home workout space and establishing a routine can make exercise accessible, enjoyable, and sustainable. Here’s how to create a simple, effective home workout space and build consistency.
Create your workout space. Choose a designated area in your home, like a corner of a room, where you can exercise consistently. Having a specific workout spot helps reinforce the habit and makes it easier to get started each day. “A consistent space, even if it’s small, can be really helpful in building your exercise habit,” says Dr. Kemp.
Start simple with equipment. While you can get a great workout with just your body weight, adding resistance bands or a few sets of dumbbells can diversify your routine. These tools don’t take up much space and allow you to do more strength and flexibility exercises.
Focus on accessible cardio. At-home cardio doesn’t require expensive machines. Moves like jumping jacks, stair climbing, or even brisk walks outside can get your heart rate up effectively. If you decide to invest in equipment, pick something that suits your needs, like a bike if joint pain limits your running.
Make small steps a habit. To turn workouts into a routine, start with small, manageable steps. Even five minutes of stretching or a few simple exercises each day can lay the foundation. Gradually increase the time as it becomes part of your day.
Use flexible cues and rewards. Remind yourself to work out with cues like setting a timer or placing workout gear in your space. Mix up cues to keep them fresh, and consider adding small rewards, like listening to your favorite podcast only when you exercise, to stay motivated.
Building a home exercise habit doesn’t have to be daunting. A designated space, simple equipment, and small, consistent actions can make all the difference in maintaining a healthy routine that fits seamlessly into your lifestyle.
PT tip: Squeeze in exercise throughout your day
“If it’s too hard to set aside a certain block of time, then pick a couple exercise moves that work well for you — for example, push-ups and going up and down the stairs a few times — and do them a couple times each day,” Dr. Kemp advises. These types of movement snacks have been shown to boost strength and endurance, according to a 2022 review published in the journal Exercise and Sport Sciences Reviews.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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Roberts, C. K., Segovia, D. E., & Lankford, D. E. (2019). Effects of Home-Based Exercise Training Systems, Combined with Diet, on Cardiometabolic Health. International Journal of Exercise Science, 12(2), 871-885.
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How to Create a Home Gym You’ll Actually Use. (2021, January 7). Cleveland Clinic. https://health.clevelandclinic.org/how-to-create-a-home-gym-youll-actually-use/
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