* Stretching exercises are not included in this list!

Isometric Exercises Without Equipment / Home Workouts

L-Seat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Triceps, Deltoids, Obliques, Quadriceps, Adductors, Abductors
required:Nothing
optional:Fitness Mat, Seat
level:Challenging
type:Strength - isometric
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Push-up Hold With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Trapezius, Lower Back, Deltoids, Rectus Abdominis
required:Towel
level:Hard
type:Strength - isometric
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Side Plank With Rotation

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Glutes, Lower Back, Deltoids, Quadriceps
required:Nothing
optional:Fitness Mat
level:Hard
type:Strength - isometric
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Side Star Plank

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Abductors
auxiliary muscles:Lower Back, Glutes
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
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Shoulder Hold With Towel

HumanmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius
required:Towel
level:Easy
type:Strength - isometric
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Tuck Hold

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Triceps, Deltoids, Obliques, Quadriceps, Adductors, Abductors
required:Seat
optional:Fitness Mat
level:Challenging
type:Strength - isometric
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Row With Towel, Seated

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Biceps, Hand Flexors, Trapezius, Lower Back, Teres Muscles, Deltoids, Quadriceps, Hamstrings
required:Towel
optional:Fitness Mat
level:Easy
type:Strength - isometric
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Wall Sit

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Hamstrings, Adductors, Lower Back
required:Nothing
level:Normal
type:Strength - isometric
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Reverse Plank Between Two Chairs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Deltoids, Glutes, Latissimus Dorsi, Lower Back
auxiliary muscles:Rectus Abdominis, Hamstrings, Calves, Triceps, Trapezius
required:Seat
optional:Exercise Ball
level:Normal
type:Strength - isometric
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Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Trapezius, Lower Back, Obliques, Quadriceps, Hamstrings, Glutes
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength - isometric
More exercise details