Isometric Exercises For The Back

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Dips Between Chairs - alternatively

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Hand Extensors, Teres Muscles, Deltoids
		required:	Seat
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips Between Chairs - alternatively

Hip Thrust With Barbell

muscles:	Hamstrings, Glutes
auxiliary muscles:	Rectus Abdominis, Calves, Lower Back
		required:	Bench / Seat, Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Hip Thrust With Barbell

Diamond Push-up

muscles:	Pectoralis Major, Triceps
auxiliary muscles:	Serratus Anterior, Deltoids, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Seat, Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Diamond Push-up

Triceps Extension Push-up / Sphinx Push-up

muscles:	Triceps, Rectus Abdominis
auxiliary muscles:	Lower Back, Deltoids, Pectoralis Major
		required:	Doable Without Equipment And Weights
		optional:	Bench, Stool, Seat, Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Triceps Extension Push-up / Sphinx Push-up

Saw Plank

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques, Quadriceps, Hamstrings, Glutes, Trapezius, Lower Back, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Saw Plank

Bent Over Balance Touch, One-Legged

muscles:	Glutes, Lower Back, Hamstrings
auxiliary muscles:	Adductors, Abductors, Calves, Rectus Abdominis, Obliques, Quadriceps
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Touch, One-Legged

Curtsy Lunge

muscles:	Adductors, Glutes, Quadriceps, Abductors
auxiliary muscles:	Calves, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Dumbbell, Medicin Ball, Dumbbells (2), Kettlebell, Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Curtsy Lunge

Leg Curl, Standing

muscles:	Hamstrings
		required:	Backpack / Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Leg Curl, Standing

Slide Into Reverse Plank

muscles:	Rectus Abdominis, Glutes, Lower Back
auxiliary muscles:	Deltoids, Hamstrings, Calves, Triceps
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Slide Into Reverse Plank

Crunch On Exercise Ball

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques
		required:	Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Crunch On Exercise Ball

Suitcase Deadlift

muscles:	Hand Extensors, Lower Back, Glutes, Hamstrings, Hand Flexors
auxiliary muscles:	Adductors, Abductors, Quadriceps
		required:	Barbell / EZ Bar / Kettlebell / Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Suitcase Deadlift

Triceps Extension Push-up With Chair

muscles:	Triceps, Rectus Abdominis
auxiliary muscles:	Pectoralis Major, Glutes, Lower Back, Deltoids
		required:	Bench / Seat / Table
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Triceps Extension Push-up With Chair

Sliding Alligator Crawl

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

exercise benefits and how to do Sliding Alligator Crawl

Bent Over Shrug

muscles:	Trapezius, Deltoids
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Barbell / EZ Bar / Dumbbells (2) / Kettlebells (2)
		optional:	Bench, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Bent Over Shrug

Lunge On Tiptoes With Dumbbells

muscles:	Quadriceps, Calves, Glutes
auxiliary muscles:	Hamstrings
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Lunge On Tiptoes With Dumbbells