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