* Stretching exercises are not included in this list!

Isometric Exercises For The Back

Pop Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Abductors, Calves
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Leg Extension, Standing

HumanmusclesStarting PositionExecution
muscle:Quadriceps
required:Nothing
level:Easy
type:Strength
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Heel Beats

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes
auxiliary muscles:Abductors, Lower Back, Hamstrings
required:Nothing
optional:Fitness Mat, Towel, Weight Cuffs
level:Normal
type:Strength
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Air Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Abductors, Calves
required:Nothing
level:Normal
type:Strength, Cardio
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Heel to Toe Rocker In Squat Position

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Shins, Glutes, Quadriceps
auxiliary muscles:Adductors, Lower Back, Hamstrings
required:Nothing
optional:Dumbbell, Kettlebell
level:Hard
type:Strength
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Lateral Leg Raise

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors
auxiliary muscles:Adductors, Glutes
required:Resistance Band
level:Easy
type:Strength
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Vertical Internal Rotation With Dumbbell, Lying

HumanmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Teres Muscles
required:Dumbbell
optional:Fitness Mat
level:Easy
type:Strength
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Towel Wringing

HumanmusclesmusclesStarting PositionExecution
muscle:Hand Flexors, Hand Extensors
required:Towel
level:Easy
type:Strength
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Leg Press With Partner

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Abductors
required:Workout Partner
optional:Fitness Mat
level:Normal
type:Strength
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Walk-out With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Lower Back, Deltoids, Rectus Abdominis
auxiliary muscles:Hamstrings, Glutes, Triceps, Pectoralis Major, Trapezius
required:Exercise Ball
level:Hard
type:Strength, Cardio
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