* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Side Bend With Dumbbell

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques
auxiliary muscles:Rectus Abdominis, Lower Back
required:Kettlebell / Backpack / Dumbbell
level:Easy
type:Strength
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Uneven Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Serratus Anterior, Deltoids, Pectoralis Major
auxiliary muscles:Obliques, Triceps, Trapezius, Hand Extensors, Rectus Abdominis
required:Drink Crate / Stool / Dumbbell / Medicin Ball / Kettlebell
level:Hard
type:Strength
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Rolling Glute Bridge With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques, Adductors
auxiliary muscles:Abductors, Hamstrings
required:Exercise Ball
level:Hard
type:Strength
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Triceps Extension With Dumbbells, Lying

HumanmusclesStarting PositionExecution
muscle:Triceps
required:Dumbbell / Dumbbells (2)
optional:Bench, Fitness Mat
level:Normal
type:Strength
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Exercise Ball Rollout On Knees

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis
auxiliary muscles:Teres Muscles, Obliques, Hamstrings, Latissimus Dorsi, Trapezius
required:Exercise Ball
optional:Fitness Mat
level:Normal
type:Strength
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Row On Exercise Ball With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles
auxiliary muscles:Lower Back, Biceps, Deltoids, Hand Flexors, Latissimus Dorsi
required:Kettlebells (2) / Dumbbells (2), Exercise Ball
level:Normal
type:Strength
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Calf Raise, One-Legged, Standing

HumanmusclesStarting PositionExecution
muscle:Calves
required:Nothing
optional:Step, Kettlebells (2)
level:Normal
type:Strength
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21s / 3-Part Curl

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors, Hand Extensors
required:Barbell / EZ Bar / Dumbbells (2)
level:Normal
type:Strength
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Prisoner Squat

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps
auxiliary muscles:Hamstrings, Glutes
required:Nothing
optional:Backpack
level:Normal
type:Strength, Cardio
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Door Row

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Trapezius
required:Nothing
optional:Towel
level:Normal
type:Strength
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