* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Saw Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Trapezius, Lower Back, Deltoids, Obliques, Quadriceps, Hamstrings, Glutes
required:Nothing
optional:Towel
level:Normal
type:Strength
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Bent Over Balance Touch, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Lower Back
auxiliary muscles:Quadriceps, Adductors, Abductors, Calves, Rectus Abdominis, Obliques
required:Nothing
level:Normal
type:Strength
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Curtsy Lunge

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

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Calves, Lower Back, Hamstrings
required:Seat / Bench
optional:Fitness Mat
level:Normal
type:Strength
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Cliffhanger

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques, Lower Back
required:Bench
optional:Dumbbell, Kettlebell, Workout Partner
level:Challenging
type:Strength
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Leg Curl, Standing

HumanmusclesStarting PositionExecution
muscle:Hamstrings
required:Backpack / Weight Cuffs
level:Easy
type:Strength
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Slide Into Reverse Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Rectus Abdominis
auxiliary muscles:Triceps, Deltoids, Hamstrings, Calves
required:Towel
level:Hard
type:Strength
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Crunch On Exercise Ball

HumanmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques
required:Exercise Ball
level:Easy
type:Strength
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Dips Between Chairs - alternatively

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Hand Extensors, Teres Muscles, Deltoids
required:Seat
optional:Backpack
level:Normal
type:Strength
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Sliding Alligator Crawl

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:Lower Back, Pectoralis Major, Glutes, Serratus Anterior, Trapezius
required:Towel
optional:Backpack
level:Normal
type:Strength, Cardio
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