Isometric Exercises For The Legs

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Seated Twist / Saw

muscles:	Obliques
auxiliary muscles:	Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Seated Twist / Saw

Spiderman Crunch

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Lower Back, Abductors, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Spiderman Crunch

Duck Unders

muscles:	Quadriceps, Adductors, Glutes
auxiliary muscles:	Lower Back, Hamstrings, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Seat, Broomstick
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Duck Unders

Donkey Whips

muscles:	Glutes, Abductors
auxiliary muscles:	Lower Back, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Donkey Whips

Straight Arm Plank With Alternating Arm And Leg Raise

muscles:	Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:	Deltoids, Obliques, Hamstrings, Triceps
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Alternating Arm And Leg Raise

Wrist Rotation

muscles:	Hand Flexors, Hand Extensors
auxiliary muscles:	Biceps
		required:	Dumbbell / Dumbbells (2)
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Rotation

Deadlift, One-Legged

muscles:	Glutes, Hamstrings, Lower Back
auxiliary muscles:	Obliques, Abductors, Calves, Quadriceps, Adductors, Rectus Abdominis
		required:	Dumbbells (2) / Medicin Ball / Kettlebells (2) / Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Deadlift, One-Legged

Triceps Kickback, Double-Handed

muscles:	Triceps
auxiliary muscles:	Obliques, Lower Back, Rectus Abdominis
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback, Double-Handed

Sliding Leg Curl

muscles:	Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors, Abductors, Calves
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sliding Leg Curl

Inverted Row With Partner

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Biceps, Hand Flexors, Deltoids
		required:	Workout Partner
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Inverted Row With Partner

Squat At The Wall With Exercise Ball

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors
		required:	Exercise Ball
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Squat At The Wall With Exercise Ball

Front Raise With EZ Bar

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius
		required:	Barbell / EZ Bar
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Front Raise With EZ Bar

Goblet Squat

muscles:	Quadriceps, Hamstrings
auxiliary muscles:	Lower Back, Adductors, Deltoids, Glutes, Trapezius
		required:	Dumbbell / Kettlebell / Backpack / Medicin Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Goblet Squat

Bulgarian Split Squat

muscles:	Glutes, Quadriceps
auxiliary muscles:	Hamstrings, Adductors, Lower Back
		required:	Seat / Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bulgarian Split Squat

Figure Of Eight With Kettlebell

muscles:	Obliques
auxiliary muscles:	Lower Back, Deltoids, Rectus Abdominis, Hamstrings
		required:	Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Figure Of Eight With Kettlebell