* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Concentration Curl

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Dumbbell, Bench / Seat
level:Normal
type:Strength
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Reverse Fly On Incline Bench

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids
required:Bench, Dumbbells (2)
level:Normal
type:Strength
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Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Abductors, Glutes, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:Hamstrings, Trapezius, Lower Back, Teres Muscles
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
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Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Obliques, Lower Back
required:Nothing
optional:Kettlebell, Backpack, Dumbbell, Fitness Mat
level:Normal
type:Strength, Cardio
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Door Pull-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Latissimus Dorsi
auxiliary muscles:Lower Back, Biceps, Deltoids, Hand Flexors
required:Towel
optional:Weight Cuffs, Backpack
level:Hard
type:Strength
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Triceps Kickback On Bench

HumanmusclesmusclesStarting PositionExecution
muscle:Triceps
auxiliary muscles:Hand Extensors
required:Dumbbell / Kettlebells (2), Bench / Seat
level:Normal
type:Strength
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Incline Bench Press With Dumbbells

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Serratus Anterior, Deltoids
required:Dumbbells (2), Bench
level:Normal
type:Strength
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Reverse Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Hamstrings, Calves, Adductors, Abductors
required:Nothing
optional:Backpack, Kettlebell, Medicin Ball, Kettlebells (2), Dumbbell, Dumbbells (2)
level:Normal
type:Strength, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Glutes, Obliques
auxiliary muscles:Trapezius, Hamstrings, Lower Back, Adductors, Abductors
required:Nothing
optional:Bench, Seat, Exercise Ball, Weight Cuffs
level:Normal
type:Strength, Cardio
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Sliding Towel Pike

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Triceps, Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius, Lower Back, Deltoids, Obliques, Hamstrings, Glutes
required:Towel
level:Normal
type:Strength
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