Isometric Exercises For The Legs

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Upright Row

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

exercise benefits and how to do Upright Row

Wrist Curl With Dumbbells, Underhand Grip, Seated

muscles:	Hand Flexors
		required:	Dumbbells (2), Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Curl With Dumbbells, Underhand Grip, Seated

Close Grip Bench Press

muscles:	Deltoids, Triceps, Pectoralis Major
		required:	Barbell / EZ Bar, Bench
		optional:	Squat Rack / Squat Stand
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Close Grip Bench Press

Plank With Hip Twists

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

exercise benefits and how to do Plank With Hip Twists

Triceps Extension / French Press, Overhand 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, Overhand Grip

Shrug With Dumbbells

muscles:	Trapezius
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Kettlebells (2) / Backpack / Dumbbells (2)
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Shrug With Dumbbells

Dragon Flag

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques, Glutes, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Barbell, Bench, Fitness Mat, Workout Partner
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Dragon Flag

Kneeling Squat

muscles:	Glutes
auxiliary muscles:	Rectus Abdominis, Adductors, Abductors, Quadriceps, Hamstrings, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Barbell, Fitness Mat, Kettlebell, Backpack, Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Kneeling Squat

Zercher Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Rectus Abdominis, Biceps, Hand Flexors, Adductors, Serratus Anterior, Trapezius, Lower Back, Deltoids
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Zercher Squat

Rotating Bicep Curl

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

exercise benefits and how to do Rotating Bicep Curl

Front Raise With Dumbbells

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Front Raise With Dumbbells

Side Leg Raise, Standing

muscles:	Abductors
auxiliary muscles:	Adductors, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Resistance Band, Weight Cuffs, Dumbbell, Seat, Kettlebell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Leg Raise, Standing

Cushion Squeeze

muscles:	Glutes, Adductors
		required:	Fitness Mat / Towel
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cushion Squeeze

Reverse Fly, Kneeling

muscles:	Trapezius, Teres Muscles, Deltoids
auxiliary muscles:	Triceps
		required:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Reverse Fly, Kneeling

Meadow Row

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

exercise benefits and how to do Meadow Row