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