Isometric Exercises For The Legs

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Hip Raise / Pulse Up

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

exercise benefits and how to do Hip Raise / Pulse Up

Dips Between Chairs - alternatively

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

exercise benefits and how to do Hip Thrust With Barbell

Diamond Push-up

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

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

Curtsy Lunge

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

exercise benefits and how to do Curtsy Lunge

Saw Plank

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

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

Bent Over Shrug

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

exercise benefits and how to do Bent Over Shrug

Lunge On Tiptoes With Dumbbells

muscles:	Glutes, Quadriceps, Calves
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

Halo / Around The World With Kettlebell

muscles:	Deltoids, Trapezius
auxiliary muscles:	Teres Muscles, Rectus Abdominis, Triceps, Pectoralis Major, Lower Back
		required:	Kettlebell / Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Halo / Around The World With Kettlebell

Glute Bridge With Chair

muscles:	Glutes
auxiliary muscles:	Lower Back, Hamstrings, Calves
		required:	Seat / Bench
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Glute Bridge With Chair

Cliffhanger

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

exercise benefits and how to do Cliffhanger

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

exercise benefits and how to do Slide Into Reverse Plank