* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Glute Bridge With Thigh Squeeze

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes
auxiliary muscles:Lower Back, Hamstrings
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength
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Straight Arm Plank With Side Hip Abduction

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings, Abductors
required:Nothing
optional:Fitness Mat, Resistance Band, Weight Cuffs
level:Easy
type:Strength
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Squat With Dumbbells

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Hamstrings
required:Kettlebells (2) / Dumbbells (2)
level:Normal
type:Strength
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T Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Triceps, Pectoralis Major
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Rectus Abdominis, Obliques
required:Nothing
optional:Dumbbells (2), Kettlebells (2)
level:Hard
type:Strength
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Hip Raise / Pulse Up

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques, Lower Back
required:Nothing
optional:Dumbbell, Fitness Mat, Weight Cuffs
level:Normal
type:Strength
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Hip Thrust With Barbell

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Calves
required:Seat / Bench, Barbell
level:Hard
type:Strength
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Floor Press With Dumbbells

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Serratus Anterior, Deltoids
required:Dumbbells (2)
optional:Fitness Mat
level:Normal
type:Strength
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Diamond Push-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Serratus Anterior, Deltoids, Rectus Abdominis
required:Nothing
optional:Fitness Mat, Seat, Backpack
level:Normal
type:Strength
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Triceps Extension Push-up / Sphinx Push-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Rectus Abdominis
auxiliary muscles:Pectoralis Major, Lower Back, Deltoids
required:Nothing
optional:Seat, Backpack, Bench, Stool
level:Hard
type:Strength
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Curtsy Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes, Quadriceps, Abductors
auxiliary muscles:Calves, Hamstrings
required:Nothing
optional:Kettlebell, Backpack, Kettlebells (2), Medicin Ball, Dumbbell, Dumbbells (2)
level:Normal
type:Strength
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