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