* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Side Bend With Dumbbell

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Adductors, Lower Back
auxiliary muscles:Hamstrings, Abductors
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:Latissimus Dorsi, Trapezius, Teres Muscles, Obliques, Hamstrings
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:Hand Flexors, Latissimus Dorsi, Lower Back, Biceps, Deltoids
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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