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