* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Pull-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles, Hand Extensors
auxiliary muscles:Lower Back, Biceps, Hand Flexors, Deltoids
required:Pull-up Bar
optional:Backpack, Seat
level:Hard
type:Strength
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Overhead Side Bend / Saxon Side Bend

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques
auxiliary muscles:Trapezius, Rectus Abdominis, Lower Back, Deltoids, Triceps
required:EZ Bar / Dumbbells (2) / Kettlebells (2) / Backpack / Medicin Ball / Barbell
level:Hard
type:Strength
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Bent Over Reverse Fly, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Teres Muscles, Trapezius
required:Kettlebells (2) / Dumbbells (2)
level:Hard
type:Strength
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Russian Twist With Weight

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Lower Back
required:Dumbbell / Exercise Ball / Kettlebell / Backpack / Medicin Ball
level:Normal
type:Strength
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Sumo Squat With Barbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Adductors, Glutes, Quadriceps
auxiliary muscles:Abductors, Lower Back
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Rollout On Knees

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Lower Back, Deltoids
auxiliary muscles:Trapezius, Obliques, Pectoralis Major, Quadriceps, Serratus Anterior, Teres Muscles, Latissimus Dorsi
required:EZ Bar / Dumbbells (2) / Barbell
optional:Fitness Mat
level:Hard
type:Strength
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Wrist Rotation

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Flexors, Hand Extensors
auxiliary muscles:Biceps
required:Dumbbell / Dumbbells (2)
level:Easy
type:Strength
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Deadlift, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Lower Back
auxiliary muscles:Adductors, Rectus Abdominis, Obliques, Abductors, Quadriceps, Calves
required:Medicin Ball / Dumbbells (2) / Kettlebells (2) / Backpack
level:Normal
type:Strength
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Triceps Kickback, Double-Handed

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques
required:Dumbbells (2) / Kettlebells (2)
level:Normal
type:Strength
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Sliding Leg Curl

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Abductors, Calves
required:Towel
level:Hard
type:Strength
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