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 496-510 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Lats		Latissimus Dorsi-SMR ["Lats-Foam Roll"](not set)82Beginner0Static1) While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position. <br /> 2) Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/latissimus-dorsi-smr
  
Quadriceps		Leg Extensions (not set)(not set)102Beginner0Push For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.<br /> Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.<br /> Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.<br /> Repeat for the recommended amount of times.<br /> <br /> Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).  http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions
  
Gluteus Maximus		Leg Lift (not set)[9]02Beginner0Push1) While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.<br /> 2) With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.<br /> 3) Slowly bring the raised leg back to the floor as you breathe in.<br /> 4) Repeat for the recommended amount of repetitions.<br /> 5) Repeat the movement with the opposite leg.<br /> <br /> Variations:<br /> You can perform the same movement with a low pulley attached to your ankle using an ankle attachment. Optionally, you can use exercise cables as well.<br /> Glute Kickback/
/ One-Legged Cable Kickback		  http://www.bodybuilding.com/exercises/detail/view/name/leg-lift
  
Quadriceps		Leg Press ["Leg Presses"][6,8,9]101Beginner0Push1)Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (<br /> Note:<br /> For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).<br /> 2)Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. <br /> Tip:<br /> Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.<br /> 3)As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.<br /> 4)Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.<br /> 5)Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.<br /> <br /> Caution:<br /> Always check to make sure that when you re-rack the weight the platform is securely locked.<br /> <br /> Variations:<br /> All foot stance variations described in the foot stance section.<br /> Hack Squat/
/ Narrow Stance Hack Squats/
/ Narrow Stance Leg Press		  http://www.bodybuilding.com/exercises/detail/view/name/leg-press
  
Abdominals		Leg Pull-In ["Reverse Crunch"](not set)01Beginner0Pull1) Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. <br /> Tip:<br /> My preference is with the hands next to me. This will be your starting position.<br /> 2) Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. <br /> Tip:<br /> As you perform the motion, the lower legs (calves) should always remain parallel to the floor.<br /> 3) Return to the starting position as you inhale.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can hold a dumbbell between your feet to add resistance or you can also use an ankle attachment to add weight via a low pulley machine. Alternatively, you may also use exercise bands.<br /> Reverse Crunches/
/ Reverse Crunch		  http://www.bodybuilding.com/exercises/detail/view/name/leg-pull-in
  
Chest		Leg-Over Floor Press (not set)[1,2]91Intermediate0Push1) Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.<br /> 2) Press the kettlebll into a locked out position. <br /> 3) Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/leg-over-floor-press
  
Hamstrings		Leg-Up Hamstring Stretch (not set)(not set)02Beginner0Push1) Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.<br /> 2) Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).<br /> 3) Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/leg-up-hamstring-stretch
  
Chest		Leverage Chest Press ["Hammerstrength Chest Press"][1,2]101Beginner0Push1) Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.<br /> 2) Your chest and head should be up and your shoulder blades retracted. This will be your starting position.<br /> 3) Press the handles forward by extending through the elbow. <br /> 4) After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete. <br />   http://www.bodybuilding.com/exercises/detail/view/name/leverage-chest-press
  
Quadriceps		Leverage Deadlift ["Leverage Squat"][8,9]101Beginner0Pull1) Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.<br /> 2) Return the weight to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/leverage-deadlift
  
Chest		Leverage Decline Chest Press ["Hammerstrength Decline Chest Press"][1,2]101Beginner0Push1) Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.<br /> 2) Press the handles forward by extending through the elbow. <br /> 3) After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete. <br />   http://www.bodybuilding.com/exercises/detail/view/name/leverage-decline-chest-press
  
Middle Back		Leverage High Row ["Hammerstrength High Row"][10]101Beginner0Pull1) Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.<br /> 2) Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.<br /> 3) Pause at the bottom of the motion, and then slowly return the handles to the starting position. <br /> 4) For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked. <br />   http://www.bodybuilding.com/exercises/detail/view/name/leverage-high-row
  
Chest		Leverage Incline Chest Press ["Hammerstrength Incline Chest Press"][1,2]101Beginner0Push1) Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.<br /> 2) Press the handles forward by extending through the elbow. <br /> 3) After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete. <br />   http://www.bodybuilding.com/exercises/detail/view/name/leverage-incline-chest-press
  
Lats		Leverage Iso Row ["Hammerstrength Iso Row"][3,12]101Beginner0Pull1) Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.<br /> 2) Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.<br /> 3) Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked. <br />   http://www.bodybuilding.com/exercises/detail/view/name/leverage-iso-row
  
Shoulders		Leverage Shoulder Press ["Hammerstrength Shoulder Press"][2]101Beginner0Push1) Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position. <br /> 2) Press the handles upward by extending through the elbow. <br /> 3) After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete. <br />   http://www.bodybuilding.com/exercises/detail/view/name/leverage-shoulder-press
  
Traps		Leverage Shrug ["Hammerstrength Shrug"][7]102Beginner0Pull1) Load the pins to an appropriate weight. Position yourself directly between the handles.<br /> 2) Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. <br /> 3) Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.<br /> 4) Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.<br /> 5) Pause at the top of the motion, and then return the weight to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/leverage-shrug
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