* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Leg Extension With Partner

HumanmusclesStarting PositionExecution
muscle:Quadriceps
required:Seat / Table, Workout Partner
level:Easy
type:Strength
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Hyperextension On Bench

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back
auxiliary muscles:Adductors, Glutes, Hamstrings
required:Bench, Workout Partner
level:Normal
type:Strength
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Biceps-Curl With Dumbbells

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Dumbbells (2)
optional:Seat
level:Easy
type:Strength
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Fly

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major
auxiliary muscles:Biceps, Serratus Anterior, Deltoids
required:Dumbbells (2), Bench
level:Normal
type:Strength
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Side Bridge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques
auxiliary muscles:Lower Back, Rectus Abdominis, Glutes
required:Nothing
optional:Dumbbell, Bench, Fitness Mat, Seat
level:Easy
type:Strength
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Deadlift With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Hamstrings, Glutes
auxiliary muscles:Quadriceps, Adductors, Abductors
required:Dumbbells (2) / Kettlebells (2)
level:Hard
type:Strength
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Farmer’s Walk

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Flexors, Hand Extensors, Trapezius
auxiliary muscles:Lower Back, Deltoids, Biceps, Quadriceps, Hamstrings, Calves
required:Dumbbells (2) / Kettlebells (2) / Backpack
level:Normal
type:Strength, Cardio
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Shoulder Press With Dumbbells, Standing

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Pectoralis Major, Serratus Anterior, Trapezius, Triceps
required:Dumbbells (2)
level:Normal
type:Strength
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Side Step-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Quadriceps, Glutes
auxiliary muscles:Calves, Adductors
required:Seat / Bench
optional:Medicin Ball, Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
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Calf Raise, Lying

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes
auxiliary muscles:Hamstrings, Lower Back, Rectus Abdominis
required:Seat / Exercise Ball
level:Normal
type:Strength
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