Home Gym Exercises| muscles: | Glutes , Hamstrings , Quadriceps | ||
|---|---|---|---|
| auxiliary muscles: | Latissimus Dorsi , Deltoids , Trapezius , Triceps , Adductors , Rectus Abdominis , Lower Back , Serratus Anterior , Calves , Teres Muscles | ||
  |
required: | Dumbbells (2) / Broomstick / Barbell / EZ Bar | |
| optional: | Squat Rack / Squat Stand | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
Variations Of Squat Jacks
* 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: | Adductors, Lower Back | ||
  |
required: | EZ Bar / Barbell | |
| optional: | Squat Rack / Squat Stand | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Glutes, Quadriceps, Hamstrings | ||
|---|---|---|---|
| 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: | Rectus Abdominis, Abductors, Quadriceps, Hamstrings, Lower Back, Adductors | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Backpack, Dumbbell, Barbell, Fitness Mat, Kettlebell | ||
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Glutes, Quadriceps, Hamstrings | ||
|---|---|---|---|
| auxiliary muscles: | Adductors, Serratus Anterior, Trapezius, Lower Back, Deltoids, Rectus Abdominis, Biceps , Hand Flexors | ||
  |
required: | Barbell | |
| optional: | Squat Rack / Squat Stand | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| 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: | 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: | Hamstrings, Glutes, Quadriceps | ||
|---|---|---|---|
| auxiliary muscles: | Adductors, Lower Back | ||
  |
required: | Exercise Ball | |
| optional: | Backpack | ||
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Hamstrings, Glutes, Quadriceps | ||
|---|---|---|---|
| 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: | Hamstrings, Glutes, Quadriceps, Calves | ||
|---|---|---|---|
| auxiliary muscles: | Obliques, Adductors, Abductors, Lower Back, Rectus Abdominis | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Weight Cuffs, Dumbbell, Dumbbells (2), Kettlebell, Kettlebells (2) | ||
| fitness level: | Normal | ||
| exercise type: | Strength, Plyometrics, Cardio | ||
| muscles: | Adductors, Glutes, Quadriceps, Hamstrings | ||
|---|---|---|---|
| auxiliary muscles: | Lower Back, Abductors | ||
  |
required: | Medicin Ball / Dumbbells (2) / Kettlebells (2) / Dumbbell / Kettlebell / Drink Crate / Backpack | |
| fitness level: | Hard | ||
| exercise type: | Strength | ||
Muscle building exercises at home: 31