Home Gym Exercises| muscles: | Quadriceps , Glutes , Hamstrings | ||
|---|---|---|---|
| auxiliary muscles: | Calves , Triceps , Teres Muscles , Latissimus Dorsi , Serratus Anterior , Deltoids , Trapezius , Adductors , Rectus Abdominis , Lower Back | ||
  |
required: | Barbell / Dumbbells (2) / EZ Bar / Broomstick | |
| optional: | Squat Rack / Squat Stand | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
Variations Of Goblet Squat
* Stretching exercises are not included in this list!
Muscle building exercises at home
: 31| muscles: | Quadriceps, Hamstrings, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Adductors, Lower Back | ||
  |
required: | Barbell | |
| optional: | Squat Rack / Squat Stand | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Glutes, Quadriceps, Hamstrings | ||
|---|---|---|---|
| auxiliary muscles: | Adductors, Lower Back | ||
  |
required: | Barbell / EZ Bar | |
| optional: | Squat Rack / Squat Stand | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Quadriceps, Hamstrings, Adductors, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Lower Back, Abductors | ||
  |
required: | Doable Without Equipment And Weights | |
| fitness level: | Normal | ||
| exercise type: | Strength, Cardio | ||
| muscles: | Quadriceps, Hamstrings, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Lower Back, Adductors, Calves | ||
  |
required: | Doable Without Equipment And Weights | |
| fitness level: | Challenging | ||
| exercise type: | Strength | ||
| muscles: | Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Adductors, Abductors, Rectus Abdominis, Quadriceps, Hamstrings, Lower Back | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Kettlebell, Backpack, Fitness Mat, Dumbbell, Barbell | ||
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Glutes, Quadriceps, Hamstrings | ||
|---|---|---|---|
| auxiliary muscles: | Serratus Anterior, Trapezius, Lower Back, Deltoids, Rectus Abdominis, Biceps , Hand Flexors , Adductors | ||
  |
required: | Barbell | |
| optional: | Squat Rack / Squat Stand | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Glutes, Quadriceps, Hamstrings, Rectus Abdominis | ||
|---|---|---|---|
| auxiliary muscles: | Obliques , Lower Back, Adductors | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Kettlebell, Backpack, Dumbbell, Fitness Mat | ||
| fitness level: | Normal | ||
| exercise type: | Strength, Cardio | ||
| muscles: | Quadriceps, Hamstrings, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Lower Back, Adductors | ||
  |
required: | Exercise Ball | |
| optional: | Backpack | ||
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Glutes, Quadriceps | ||
|---|---|---|---|
| auxiliary muscles: | Hamstrings, Adductors, Lower Back | ||
  |
required: | Bench / Seat | |
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Quadriceps, Hamstrings, Adductors, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Lower Back, Abductors | ||
  |
required: | Barbell | |
| optional: | Squat Rack / Squat Stand | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Glutes, Quadriceps, Hamstrings | ||
|---|---|---|---|
| auxiliary muscles: | Lower Back, Adductors | ||
  |
required: | Exercise Ball, Dumbbells (2) / Kettlebells (2) | |
| optional: | Backpack | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Quadriceps, Calves, Hamstrings, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Abductors, Obliques, Lower Back, Rectus Abdominis, Adductors | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Dumbbell, Weight Cuffs, Dumbbells (2), Kettlebell, Kettlebells (2) | ||
| fitness level: | Normal | ||
| exercise type: | Strength, Plyometrics, Cardio | ||
| muscles: | Adductors, Quadriceps, Hamstrings, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Abductors, Lower Back | ||
  |
required: | Medicin Ball / Drink Crate / Dumbbell / Backpack / Dumbbells (2) / Kettlebell / Kettlebells (2) | |
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Quadriceps | ||
|---|---|---|---|
| auxiliary muscles: | Hamstrings, Glutes | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Backpack | ||
| fitness level: | Normal | ||
| exercise type: | Strength, Cardio | ||
Muscle building exercises at home: 31