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 481-495 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Quadriceps		Kneeling Hip Flexor (not set)[14]02Beginner0Static1) Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.<br /> 2) Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/kneeling-hip-flexor
  
Gluteus Maximus		Kneeling Jump Squat (not set)[6,9,14]21Expert0Push1) Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.<br /> 2) Sit back with your hips until your glutes touch your feet, keeping your head and chest up. <br /> 3) Explode up with your hips, generating enough power to land with your feet flat on the floor. <br /> 4) Continue with the squat by driving through your heels and extending the knees to come to a standing position.<br /> Kneeling Squat  http://www.bodybuilding.com/exercises/detail/view/name/kneeling-jump-squat
  
Lats		Kneeling Single-Arm High Pulley Row (not set)[3,12]31Beginner0Pull1) Attach a single handle to a high pulley and make your weight selection. <br /> 2) Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position. <br /> 3) Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you. <br /> 4) After a brief pause, return to the starting position. <br /> Leverage High Row http://www.bodybuilding.com/exercises/detail/view/name/kneeling-single-arm-high-pulley-row
  
Gluteus Maximus		Kneeling Squat (not set)[5,9,11]21Intermediate0Push1) Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.<br /> 2) With your head looking forward, sit back with your butt until you touch your calves. <br /> 3) Reverse the motion, returning the torso to an upright position. <br /> Kneeling Jump Squat  http://www.bodybuilding.com/exercises/detail/view/name/kneeling-squat
  
Lats		L-Sit Chin-Up (not set)[5,3,7]111Expert0Pull1) With an underhand, shoulder-width grip, hang from a pull-up bar, then elevate your feet by bending at the hips so that your legs are now perpendicular to your torso. Your abs should be isometrically contracted to hold this body position. This will be your starting position. <br /> 2) Contract your biceps and lats to pull your chin over the bar in a smooth motion, then release to descend just short of full arm extension. Repeat for reps. <br />  http://www.bodybuilding.com/exercises/detail/view/name/l-sit-chin-up
  
Abdominals		Landmine 180's ["Russian Twist"][8,11,1]21Beginner0Pull1) Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight. <br /> 2) Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position. <br /> 3) Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise. <br /> 4) Reverse the motion to swing the weight all the way to the opposite side. <br /> 5) Continue alternating the movement until the set is complete. <br /> Russian Twist http://www.bodybuilding.com/exercises/detail/view/name/landmine-180s
  
Shoulders		Landmine Linear Jammer ["Landmine Thruster"][5,6,4,9,14,2]21Intermediate0Push1) Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.<br /> 2) Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.<br /> 3) In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.<br /> 4) Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.<br /> 5) Return to the starting position.<br />  http://www.bodybuilding.com/exercises/detail/view/name/landmine-linear-jammer
  
Adductors		Lateral Band Walk (not set)[8,14]11Beginner0Push1) Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement. <br /> 2) With the band in place, assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position. <br /> 3) Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band. Keep the feet at least shoulder width apart to maintain band tension. <br /> 4) Continue to laterally step in this manner to complete the set for the desired number of repetitions before switching to walk in the opposite direction. <br />   http://www.bodybuilding.com/exercises/detail/view/name/lateral-band-walk
  
Adductors		Lateral Bound (not set)[5,6,8,9,14]01Beginner0Push1) Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.<br /> 2) Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.<br /> 3) Immediately push off and extend, attempting to bound to the side as far as possible.<br /> 4) Upon landing, immediately push off in the opposite direction, returning to your original start position.<br /> 5) Continue back and forth for several repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/lateral-bound-
  
Adductors		Lateral Box Jump (not set)[5,6,8,9,14]111Beginner0Push1) Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.<br /> 2) Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.<br /> 3) Bring your knees high enough to ensure your feet have good clearance over the box.<br /> 4) Land on the center of the box, using your legs to absorb the impact.<br /> 5) Carefully jump down to the other side of the box, and continue going back and forth for several repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/lateral-box-jump
  
Adductors		Lateral Cone Hops (not set)[5,6,8,9,14]111Beginner0Push1) Position a number of cones in a row several feet apart.<br /> 2) Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.<br /> 3) Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.<br /> 4) Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones. <br />   http://www.bodybuilding.com/exercises/detail/view/name/lateral-cone-hops
  
Quadriceps		Lateral Hop 4 Times To Sprint (not set)[6,8,9]41Beginner0None1) Begin this exercise by standing with your feet hip-width apart and holding light weight dumbbells down by your side. This will be your starting position. <br /> 2) While holding on to the dumbbells, hop back and forth over an imaginary line four times before turning to your left and sprinting about 20 feet. <br /> 3) As soon as you finish your sprint, repeat the exercise by performing 4 more lateral hops, turning to your left, and sprinting back to your original starting position. <br /> 4) Complete for recommended number of reps or time. <br />  http://www.bodybuilding.com/exercises/detail/view/name/lateral-hop-4-times-to-sprint
  
Quadriceps		Lateral Hop Holding Dumbbells (not set)[6]41Beginner0Push1) Begin this exercise by standing with your feet hip-width apart and holding light weight dumbbells down by your side. This will be your starting position. <br /> 2) While holding on to the dumbbells, hop back and forth over an imaginary line for the desired number of repetitions. <br /> 3) When you are done, lower the weight and place the dumbbells back on the floor. <br />  http://www.bodybuilding.com/exercises/detail/view/name/lateral-hop-holding-dumbbells
  
Shoulders		Lateral Raise - With Bands (not set)(not set)12Beginner0Push1) To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.<br /> 2) Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. <br /> Tip:<br /> As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.<br /> 3) Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can also be performed using dumbbells or a pulley machine.<br /> Power Partials  http://www.bodybuilding.com/exercises/detail/view/name/lateral-raise-with-bands
  
Quadriceps		Lateral Speed Step (not set)[6,9]01Beginner0Push1) Begin in an athletic position with your knees bent, your feet shoulder-width apart, and your arms bent and at your sides. <br /> 2) Lift your right knee high and step laterally to the right. As soon as your right foot hits the ground, lift your left knee high and step it toward your right foot. <br /> 3) When your left foot touches the ground. Lift your right knee again and take another lateral step. <br /> 4) Repeat this motion by taking three steps in one direction and three steps in the other. <br /> 5) From there, jump forward 2-3 feet. You should be in the same position you started. <br /> 6) Move quickly and stay on your toes. <br />  http://www.bodybuilding.com/exercises/detail/view/name/lateral-speed-step
comments powered by Disqus