Isometric Exercises For The Legs

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Reverse Hyperextension On Table

muscles:	Lower Back, Glutes
auxiliary muscles:	Hamstrings
		required:	Bench / Table
		optional:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Reverse Hyperextension On Table

Bent Over Shoulder Press With Dumbbells, One-Legged

muscles:	Hamstrings, Glutes, Lower Back, Deltoids
auxiliary muscles:	Triceps, Pectoralis Major, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Shoulder Press With Dumbbells, One-Legged

Butt-Ups / Dolphin Raise

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

exercise benefits and how to do Butt-Ups / Dolphin Raise

Row With Towel And Partner

muscles:	Latissimus Dorsi
auxiliary muscles:	Lower Back, Teres Muscles, Deltoids, Quadriceps, Hamstrings, Biceps, Hand Flexors, Trapezius
		required:	Workout Partner, Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Row With Towel And Partner

Single-leg Circles

muscles:	Abductors
auxiliary muscles:	Rectus Abdominis, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Single-leg Circles

Squat At The Wall With Exercise Ball And Dumbbells

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Adductors, Lower Back
		required:	Exercise Ball, Dumbbells (2) / Kettlebells (2)
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

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

Side Kick, Lying

muscles:	Glutes, Abductors
auxiliary muscles:	Lower Back, Rectus Abdominis, Quadriceps, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Kick, Lying

Plank Mogul Jumps

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

exercise benefits and how to do Plank Mogul Jumps

Over And Under With Partner

muscles:	Lower Back, Deltoids
auxiliary muscles:	Hamstrings, Glutes, Triceps, Rectus Abdominis
		required:	Medicin Ball
		fitness level:	Easy
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Over And Under With Partner

Russian Twist On Exercise Ball

muscles:	Obliques
auxiliary muscles:	Lower Back, Glutes, Rectus Abdominis, Hamstrings
		required:	Exercise Ball
		optional:	Kettlebell, Backpack, Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Russian Twist On Exercise Ball

Scaption And Shrugs With Dumbbells

muscles:	Trapezius, Deltoids
auxiliary muscles:	Serratus Anterior, Teres Muscles, Triceps, Hand Flexors, Pectoralis Major
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Scaption And Shrugs With Dumbbells

Jump Squat / Straddle Jump On Bench

muscles:	Quadriceps, Abductors, Hamstrings, Glutes, Calves, Adductors
auxiliary muscles:	Shins, Lower Back
		required:	Stool / Bench
		optional:	Kettlebells (2), Dumbbell, Dumbbells (2), Weight Cuffs, Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Jump Squat / Straddle Jump On Bench

Squat Thrust

muscles:	Quadriceps, Glutes
auxiliary muscles:	Triceps, Deltoids, Rectus Abdominis, Hamstrings
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Squat Thrust

Glute Bridge With Straight Leg

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

exercise benefits and how to do Glute Bridge With Straight Leg

Dips With Exercise Ball

muscles:	Triceps
auxiliary muscles:	Trapezius, Lower Back, Deltoids
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Dips With Exercise Ball