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