* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Straight Arm Plank With Side Hip Abduction

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

HumanmusclesStarting PositionExecution
muscle:Shins
required:Nothing
optional:Seat, Exercise Ball
level:Easy
type:Strength
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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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Squat With Dumbbells

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Triceps, Pectoralis Major
auxiliary muscles:Rectus Abdominis, Obliques, Trapezius, Lower Back, Teres Muscles
required:Nothing
optional:Kettlebells (2), Dumbbells (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:Fitness Mat, Weight Cuffs, Dumbbell
level:Normal
type:Strength
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Hip Thrust With Barbell

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Calves, Lower Back, Rectus Abdominis
required:Bench / Seat, Barbell
level:Hard
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:Seat, Backpack, Fitness Mat
level:Normal
type:Strength
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Triceps Extension Push-up / Sphinx Push-up

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