Isometric Exercise

1. Plank

According to a 2016 study, performing plank exercises is an effective way of strengthening the core
muscles.

The plank is a great exercise that develops your core strength. It requires you to hold your body in a rigid
line that is parallel to the ground. Your entire body must be engaged to maintain a good form.

2. Wall sit

The wall sit is a simple exercise for improving muscle endurance in the thighs without straining the lower
back muscles.

The wall sit works on your lower body and actives the quadriceps, glutes, hamstrings, and calves. This
exercise is simple and can be performed anywhere, it will activate the slow-twitch fiber (Type I Fiber),
which is responsible for increasing your endurance.

3. Glute bridge

The glute bridge exercise targets the gluteal muscles behind the quadriceps.

This exercise is an awesome exercise that primarily works on your butt (gluteus maximus!) and the lower
back muscles. It is a low-impact exercise that is great for beginners, as well as for those who experience
knee pains when performing bodyweight squats.

Isotonic Exercise

1. Wide-Grip Barbell Bench Presses

This exercise is very similar to the incline dumbbell press above. I've put this one in to show that a slight
adjustment of the angle of the body as well as using a barbell rather than a dumbbell, will vary the
target muscle fibres slightly. Using the barbell means that left and right may not contribute as equally as
is required when using dumbbell free weights.

2. Leg Extensions

Knee extensions are one of those classic isotonic exercises you associate with going to the gym. It is a
good exercise in that it specifically targets your quads, which are one of your biggest muscle groups. It is
also an easy exercise to pick up s there is only one joint involved and you just need to worry about
straightening your leg. On the downside, if you are doing single joint exercises it will take you longer to
complete your workout. Additionally, unlike free weight exercises, some machines with a single plane of
motion do not challenge stability muscles in the same way that natural movement (outside of a
workout) or free weights do.

3. Lying-Down Leg Curls

The lying down leg curl, also known as a hamstring curl, unsurprisingly predominantly uses the hamsting
muscles. The hamstrings are made up of three muscles (Biceps femoris, Semitendinosus and
Semimembranosus). These muscles more or less work together to bend (flex) the knee (but the also play
a role in extending at the hip joint as the hamstring cross both the hip joint as well as the knee joint.

Isokinetic Exercise

1. Treadmill
Your speed can be constant throughout and incline can act as resistance. Adding resistance
makes it an isometric exercise.
2. Stationary cycle
Can be found at your local gym or spin class. Imagine you pedal at 50 revolutions per minute – at
resistance level 1. If your trainer increases the resistance level at 3, you need to pedal harder
and keep the speed constant.
3. Swimming
Breaststroke in which water provides constant resistance to the movement of your arms. The
water provides resistance. When you move slowly through the water, the water provides little
resistance and you expend minimal energy whereas when you move quickly through the water,
the water provides more resistance and you use more energy.