* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

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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Saw Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques, Quadriceps, Hamstrings, Glutes, Trapezius, Lower Back, Deltoids
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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Dips Between Chairs - alternatively

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

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

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Trapezius
auxiliary muscles:Hand Extensors, Hand Flexors
required:Dumbbells (2) / Kettlebells (2) / Barbell / EZ Bar
optional:Bench, Seat
level:Easy
type:Strength
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Lunge On Tiptoes With Dumbbells

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Calves, Glutes
auxiliary muscles:Hamstrings
required:Dumbbells (2) / Kettlebells (2)
level:Challenging
type:Strength
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Halo / Around The World With Kettlebell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Deltoids
auxiliary muscles:Pectoralis Major, Lower Back, Teres Muscles, Rectus Abdominis, Triceps
required:Dumbbell / Kettlebell
level:Normal
type:Strength
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Glute Bridge With Chair

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

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