Isometric Exercises For The Legs

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Side Step-up

muscles:	Abductors, Quadriceps, Glutes
auxiliary muscles:	Calves, Adductors
		required:	Bench / Seat
		optional:	Kettlebells (2), Backpack, Medicin Ball, Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Side Step-up

Calf Raise, Lying

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

exercise benefits and how to do Calf Raise, Lying

Shoulder Press With Partner

muscles:	Triceps, Deltoids
auxiliary muscles:	Pectoralis Major, Serratus Anterior, Trapezius
		required:	Workout Partner
		optional:	Exercise Ball, Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Partner

Drag Curl With EZ Bar

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	EZ Bar / Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Drag Curl With EZ Bar

Biceps-Curl With Dumbbells, Overhand Grip

muscles:	Biceps, Hand Extensors
auxiliary muscles:	Hand Flexors
		required:	Dumbbells (2)
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Dumbbells, Overhand Grip

Zottman Curl

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

exercise benefits and how to do Zottman Curl

T-Bar Row

muscles:	Latissimus Dorsi
auxiliary muscles:	Lower Back, Teres Muscles, Deltoids, Biceps, Hand Flexors, Trapezius
		required:	Barbell
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do T-Bar Row

Floor Flys With Dumbbells

muscles:	Pectoralis Major
auxiliary muscles:	Biceps, Serratus Anterior, Deltoids
		required:	Dumbbells (2)
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Floor Flys With Dumbbells

Biceps-Curl With EZ Bar, Underhand Grip

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Barbell / EZ Bar
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With EZ Bar, Underhand Grip

Triceps Extension / French Press, Underhand Grip

muscles:	Triceps
		required:	Barbell / EZ Bar
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension / French Press, Underhand Grip

Kroc Row

muscles:	Hand Flexors, Hand Extensors, Latissimus Dorsi, Teres Muscles
auxiliary muscles:	Biceps, Obliques, Trapezius
		required:	Dumbbell
		optional:	Seat, Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Kroc Row

Pistol Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors, Calves
		required:	Doable Without Equipment And Weights
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Pistol Squat

Hip Adduction, Lying

muscles:	Adductors
auxiliary muscles:	Glutes
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Fitness Mat, Resistance Band
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hip Adduction, Lying

Sumo Squat

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

exercise benefits and how to do Sumo Squat

In and outs / Knee Tuck

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

exercise benefits and how to do In and outs / Knee Tuck