Isometric - Stand with your back against a wall. Move your feet out approximately 20" away from the wall and then bring your upper body down the wall until you are in a sitting position with your back braced against the wall. Hold this position for as long as possible - until your thighs really burn.

Contributed by SAL225 The Pushup Forum


Isometric - Stand approximately 30" from a wall, place your hands on the wall and then lower yourself until your knees are approximately 8" from the floor. Push against the wall using the strength of your legs as though you are attempting to push the wall over (maybe someday you will). Push as forcefully as possible for 10 seconds.

Created by Darren


Isotonic - Lunge: Stand with your feet straddled apart with your right foot in front of you and your left foot behind you. Bend at the right knee and go down as far as possible while keeping your torso erect. Push yourself back up, but not all the way. With your knee still somewhat bent, go down for the next repetition. Do as many repetitions of this as possible. Switch the positions of your legs and repeat on your left leg.


Isotonic - Reverse lunge: Stand straight with your hands on your hips. Take a step back with your right foot about 3 feet, lowering your right knee until it nearly touches the floor. Your left knee should automatically bend to a 90-degree angle. Lift your self back into the starting position, tightening your buttocks muscles as you go. Be sure to keep your body in an upright position (shoulders above the hips). It is a common error to lean forward or even rest the chest on the front leg while doing this exercise. Your torso weight combined with the stretch this exercise places on the glutes is what works the muscle so deeply. Also, donít bounce at the bottom of this motionÖ make your muscles do all the work. If you have trouble getting back up use your hands to push on your quad to give yourself a little boost. Perform as many repetitions as you can handle. Switch legs and repeat.

- Contributed by jpfitness


Isotonic - Door squat: This exercise will work your hamstrings, quadriceps and butt. First, open a sturdy door (make sure itís one thatís firmly hinged) and loop a bath towel around each knob. Hold the ends of both towels in your hands. Stand with your arms fully extended in front of you and your feet hip-distance apart. Keeping your back straight, squat until the tops of your thighs are parallel to the floor. Be sure to keep your weight firmly over your heels. Now rise to the standing position. Donít lock your legs at the top of the motion. Thatís one repetition. Perform as many repetitions as you can handle. This exercise will also work your grip.

- Contributed by jpfitness


Isotonic - While standing, take hold of something to steady yourself. Raise your left foot behind you by bending your left knee. Now lower yourself by squatting down on your right leg as far as possible and then push yourself approximately three-quarters of the way back up and then go back down for the next count. Perform as many repetitions as you feel you can handle and then repeat on your left leg. With each exercise session attempt to lower yourself further and further. Eventually you will be able to perform the one-legged squats as shown on the "Additional Exercises and Routines" page.


Isotonic - While sitting, place the heel of your left foot over the instep of your right ankle. Straighten your right leg up and lock your knee while providing resistance with your left leg. Perform 10 repetitions. On the last repetition, lock the knee of your right leg and hold it for 10 seconds. Return to the beginning position and press one leg against the other. Hold for 10 seconds. Switch legs and repeat.

Alternative - Lying on your back, legs straight, place your right heel against the instep of your left ankle. Raise your left leg straight up to a ninety degree angle while providing resistance with your right leg. Now, by bending your knees, curl your right leg down as far as you can while providing resistance with your left leg, and then straighten your legs back up, your right leg providing resistance against your left. Finally, return to the starting position by pushing your right leg straight down while providing resistance with your left. Perform 10 repetitions. Switch legs and repeat. This exercise works the hip flexors, quads, and ham strings, as well as the abdominal muscles.

Created by David


Stretch - Stand and hold onto something to steady yourself. Stretch your right leg straight out behind you and as high up as you can. Hold for ten seconds. Repeat with your left leg. This will develop your hamstrings.


Isometric - Also for the hamstrings. Stand between a doorway, facing one of the door jambs. Stand close to the doorjamb and place your hands on the door frame to steady yourself. Raise rour right leg behind you, keeping your leg straight, and press your foot against the door jamb behind you. Hold for ten seconds and then repeat with the left leg.
You don't have to do this exercise in a doorway, you can do it anywhere that there are two items of desirable distance apart, say, between a counter top and a wall.



Isotonic - Stand with the balls of your feet on the edge of either a stair, or a thick book, or a block of wood. Lower your heels and then raise up on your toes as high as possible, until you feel your calves tense. Lock your calves for a second and then repeat the exercise as many times as possible. On the last repetition, raise up as high as possible and hold it for ten seconds. If or when you can do more than 50 repetitions of this exercise, start doing them on one foot at a time. You could do a set of calf raises on one foot, and then the other, and then a set on both feet together.

Hip Flexors

Hip Flexors are very important muscles that are often neglected in workouts. The most work they usually get is when leg lift sit-ups are performed and thatís not much of a task for these muscles. Anyone in martial arts knows how easy it is to pull these muscles if they arenít exercised properly.

- Chris Yurczak

Website: Steel City Self Defense

Front Hip Flexors:

While standing, raise your right leg straight up in front of you, horizontal to the floor. Hold for one second. Do ten reps and then hold the last rep for ten seconds. Repeat with the left leg.

Side Hip Flexors:

While standing, raise your right leg to the side, horizontal to the floor, and hold for one second. Do ten reps and then hold the last rep for ten seconds. Repeat with the left leg.

Front Flexor Stretch:

Kneel down into a lunge position placing your right knee on the floor. Lean your upper body backward. If you dont feel this on your front hip flexor, spread the lunge further. Hold for ten seconds. Repeat with your left leg.

Side Flexor Stretch:

Sit down on the floor, both legs out in front of you. Place your left ankle over your right knee and lean forward, attempting to touch your ankle with your nose. Stretch forward for ten seconds. Repeat with your right ankle on your left knee.

Might as well add some groin exercises. Most people don't even think about this muscle, which is why it is always getting pulled/torn. No one gives it any love. haha.

These are both isometric:

1. Sitting down, just push your knees together as hard as you can and hold for ten seconds.

2. Sitting down, lean forward, put your palms together and place your elbows on the inside of both knees. Push against your elbows with your knees for ten seconds.

Rotator muscle:

Another muscle in the hip area. responsible for twisting your leg in or out.

Isometric as well...

1. Standing or sitting, straighten out your right leg, rotate the foot inward and hold for ten seconds, then rotate the foot outward and hold for ten seconds. Repeat with your left leg.

In my opinion, if your going to work out some muscles, might as work them all out. Balance is important.

Contributed by Chris Yurczak

Website: Steel City Self Defense

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