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