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