These exercises are mostly links and references to the www.bodybuilding.com website. Please check the original site for more detailed info and goodies.

Showing 391-405 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Biceps		High Cable Curls (not set)(not set)31Intermediate0Pull1) Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.<br /> 2) Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.<br /> 3) Slowly bring back the arms to the starting position.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> This exercise can be performed one arm at a time if only one pulley is available.<br /> Cable Preacher Curl/
/ Preacher Curl		  http://www.bodybuilding.com/exercises/detail/view/name/high-cable-curls
  
Hamstrings		High Kick (not set)(not set)01Beginner0None1) Stand erect with your feet hip-width apart, chest out and shoulders back, maintaining the natural curvature in your back. Your knees should be unlocked and arms by your sides. This is your start position. <br /> 2) Keeping your leg straight and maintaining the natural curvature in your back, kick one leg directly out in front of you as high as you can while simultaneously extending the opposite-side arm to touch it. Maintain good form while trying to kick your foot to shoulder height. <br /> 3) Lower your leg so that it’s well in front of the one, and step forward with the opposite side. <br /> 4) Continue to move forward as you alternate sides for the required number of reps. <br /> Hamstring Stretch  http://www.bodybuilding.com/exercises/detail/view/name/high-kick
  
Quadriceps		High Knee Jog (not set)[6,9]00Intermediate0Push1) Begin in an athletic position with your knees bent, your feet shoulder-width apart, and your arms bent and at your sides. <br /> 2) Flex the hip and bring your right knee up toward your belly button. <br /> 3) As the right leg comes down, bring the left knee up. <br /> 4) Alternate lifting the knees high as you jog in place. <br /> Walking High Knees http://www.bodybuilding.com/exercises/detail/view/name/high-knee-jog
  
Quadriceps		High Knees ["High Knee Jog"]["6","9"]00Intermediate0Push Begin in an athletic position with your knees bent, your feet shoulder-width apart, and your arms bent and at your sides.<br /> Flex the hip and bring your right knee up toward your belly button.<br /> As the right leg comes down, bring the left knee up.<br /> Alternate lifting the knees high as you jog in place.<br /> Walking High Knees http://www.bodybuilding.com/exercises/detail/view/name/high-knee-jog
  
Adductors		Hip Circle (not set)(not set)01Beginner0None1) Brace yourself a couple of feet back from a sturdy object and stand on one foot, knee unlocked and leaning forward slightly. <br /> 2) Standing on one leg, lift up on to your toes while keeping your other foot off the ground. This will be your starting position. <br /> 3) In a circular motion, rotate your entire leg both forwards and backwards for a number of repetitions to loosen up the hips. <br /> 4) Keep your foot off the floor the entire time. Repeat for the opposite side. <br /> Hip Circles (prone) http://www.bodybuilding.com/exercises/detail/view/name/hip-circle
  
Adductors		Hip Circles (prone) (not set)(not set)02Beginner0Pull1) Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.<br /> 2) Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.<br /> 3) Perform this slowly for a number of repetitions, and repeat on the other side. <br />   http://www.bodybuilding.com/exercises/detail/view/name/hip-circles-prone
  
Abdominals		Hip Crossover (not set)[5]01Beginner0Pull1) Lie with your back on an exercise mat and arms straight out from your sides, palms facing up.<br /> 2) Next, raise legs up so that your lower legs and your thighs form a 90-degree angle at the knee. Legs should be closed together.<br /> 3) Begin exercise by lowering your closed legs to the left side, while keeping your hips flat on the floor as much as possible (they will come off a little bit).<br /> 4) Hold, then reverse movement back to the opposite side. <br />   http://www.bodybuilding.com/exercises/detail/view/name/hip-crossover
  
Gluteus Maximus		Hip Extension with Bands ["Glute Kickback"][9]11Beginner0Push1) Secure one end of the band to the lower portion of a post and attach the other to one ankle.<br /> 2) Facing the attachment point of the band, hold on to the column to stabilize yourself. <br /> 3) Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.<br /> 4) Return the leg to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/hip-extension-with-bands
  
Quadriceps		Hip Flexion with Band (not set)(not set)11Beginner0Pull1) Secure one end of the band to the lower portion of a post and attach the other to one ankle.<br /> 2) Face away from the attachment point of the band.<br /> 3) Keeping your head and your chest up, raise your knee up to 90 degrees and pause.<br /> 4) Return the leg to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/hip-flexion-with-band
  
Gluteus Maximus		Hip Lift with Band ["Floor Bridge"," Glute Bridge"," Hip Thrust"][6,9]11Beginner0Push1) After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.<br /> 2) Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position. <br /> 3) Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can. <br /> 4) Pause at the top of the motion, and return to the starting position.<br /> Barbell Hip Thrust/
/ Barbell Glute Bridge		  http://www.bodybuilding.com/exercises/detail/view/name/hip-lift-with-band
  
Hamstrings		Hip Stretch With Twist (not set)[5,4,14]01Beginner0None1) Start in the push-up position with your back flat and hands and toes squarely on the ground. Bring one knee forward so that your foot is flat on the ground just behind the plane of your hands. <br /> 2) Extend your opposite-side arm straight up perpendicular to the floor, opening up at the hip to turn your upper torso to that side, keeping your core tight. Hold that top position for a count, then bring your hand back to the start position and kick your leg back. <br /> 3) Repeat to the opposite side, alternating sides for the required number of reps. <br />   http://www.bodybuilding.com/exercises/detail/view/name/hip-stretch-with-twist
  
Lower Back		Hug A Ball (not set)[6,8]62Beginner0Static1) Seat yourself on the floor.<br /> 2) Straddle an exercise ball between both legs and lower your hips down toward the floor.<br /> 3) Hug your arms around the ball to support your body. Adjust your legs so that your feet are flat on the floor and your knees line up over your ankles. Keep a good grip on the ball so it doesn't roll away from you and send you back onto your buttocks.<br />   http://www.bodybuilding.com/exercises/detail/view/name/hug-a-ball
  
Lower Back		Hug Knees To Chest (not set)[8]00Beginner0Static1) Lie down on your back and pull both knees up to your chest.<br /> 2) Hold your arms under the knees, not over (that would put to much pressure on your knee joints). <br /> 3) Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.<br />   http://www.bodybuilding.com/exercises/detail/view/name/hug-knees-to-chest
  
Hamstrings		Hurdle Hops (not set)[5,6,8,9]111Beginner0Push1) Set up a row of hurdles or other small barriers, placing them a few feet apart.<br /> 2) Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.<br /> 3) Begin by jumping with both feet over the first hurdle, swinging both arms as you jump. <br /> 4) Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles. <br />   http://www.bodybuilding.com/exercises/detail/view/name/hurdle-hops
  
Lower Back		Hyperextensions (Back Extensions) (not set)[8,9]112Beginner0Pull1) Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.<br /> 2) Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.<br /> 3) With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. <br /> Tip:<br /> You can also hold a weight plate for extra resistance in front of you under your crossed arms.<br /> 4) Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. <br /> Tip:<br /> Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.<br /> 5) Slowly raise your torso back to the initial position as you inhale. <br /> Tip:<br /> Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.<br /> Hyperextensions With No Hyperextension Bench/
/ Weighted Ball Hyperextension		  http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions
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