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