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Bodyweight Strength Exercises Without Equipment / Home Workouts

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* Stretching exercises are not included in this list!

L-Seat

muscles:Rectus AbdominisMuscle
auxiliary muscles:QuadricepsMuscle, AdductorsMuscle, AbductorsMuscle, TricepsMuscle, DeltoidsMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat, Seat
fitness level:Challenging
exercise type:Strength - isometric
exercise benefits and how to do L-Seat

Dragon Flag

muscles:Rectus AbdominisMuscle
auxiliary muscles:GlutesMuscle, Lower BackMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Bench, Fitness Mat, Workout Partner, Barbell
fitness level:Challenging
exercise type:Strength
exercise benefits and how to do Dragon Flag

Kneeling Squat

muscles:GlutesMuscle
auxiliary muscles:AbductorsMuscle, QuadricepsMuscle, HamstringsMuscle, Lower BackMuscle, AdductorsMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Barbell, Dumbbell, Fitness Mat, Kettlebell, Backpack
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Kneeling Squat

Sit Outs

muscles:AdductorsMuscle, AbductorsMuscle, GlutesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle
auxiliary muscles:TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle, HamstringsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Sit Outs