* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Pull-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Extensors, Latissimus Dorsi, Trapezius, Teres Muscles
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:Triceps, Deltoids, Trapezius, Rectus Abdominis, Lower Back
required:Backpack / Dumbbells (2) / Medicin Ball / Kettlebells (2) / Barbell / EZ Bar
level:Hard
type:Strength
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Bent Over Reverse Fly, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius, Teres Muscles
required:Dumbbells (2) / Kettlebells (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:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Rollout On Knees

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Triceps, Trapezius, Lower Back, Rectus Abdominis, Obliques
required:Dumbbells (2), Exercise Ball
level:Normal
type:Strength
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Shoulder Press With Dumbbells, seated

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Triceps, Trapezius, Pectoralis Major, Serratus Anterior
required:Dumbbells (2), Seat / Bench
level:Normal
type:Strength
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Incline Flys With Dumbbells

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major
auxiliary muscles:Biceps, Serratus Anterior, Deltoids
required:Dumbbells (2), Bench
level:Easy
type:Strength
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Leg Curl With Dumbbell On Table

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings
auxiliary muscles:Calves, Abductors
required:Dumbbell, Bench / Table
optional:Workout Partner
level:Normal
type:Strength
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