Exercise Database

Machine Seated Single-Leg Calf Raise

Steps : 1.) Start by setting up a seated calf raise machine by loading up the amount of weight that you would like to perform for this exercise. 2.) Sit down on the bench so that your left foot is on the foot rest and your right leg is extended out in front of you. 3.) Take the weight up off of the rack by extended up with your leg and dropping your heel down as far as possible. 4.) Then slowly lift your heel up as far as possible, squeezing with your calf and hold for a count. 5.) Return back to the starting position. 6) Repeat for as many reps and sets as desired.

Barbell Clean Deadlift

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip. 2.) Bend down at the knees with your back straight, chest up, head facing forward and pull up on the barbell with the driving force from your heels. 3.) As you lift the barbell up, keep your back straight and pull up. 4.) When the barbell crosses your knees, lift up with your torso until the bar has reached your hips and your knees are fully extended. 5.) Repeat this exercise for as many repetitions as needed

Front to Back Leg Swings

Performing front-to-back leg swings is an excellent dynamic warm-up exercise that helps to increase flexibility, mobility, and blood flow to the lower body. Stand tall with your feet hip-width apart and your arms relaxed by your sides. Engage your core muscles by gently pulling your belly button towards your spine to stabilize your torso. If needed, you can use a wall or a sturdy object for support to maintain your balance during the exercise. Begin by swinging one leg forward in a controlled motion. Keep your knee straight but not locked. Swing your leg as high as comfortable, aiming for a gentle stretch in the hamstrings. After swinging your leg forward, smoothly swing it backward in the opposite direction. Again, keep your knee straight but not locked, and aim for a gentle stretch in the quadriceps by bending the knee, trying to kick your buttock with your heel. Focus on maintaining control throughout the movement. Avoid swinging your leg too forcefully or using momentum to lift it. The motion should be controlled and deliberate. After completing the desired number of repetitions on one leg, switch to the other leg and repeat the exercise. While swinging your legs, keep your upper body stable and avoid leaning excessively forward or backward. Your torso should remain upright throughout the exercise. Coordinate your breathing with the movement. Inhale as you swing your leg forward, and exhale as you swing it backward. Gradually Increase Range of Motion: As you warm up, gradually increase the range of motion of your leg swings. Try to swing your leg higher with each repetition, but only go as far as you can comfortably without straining.

Barbell Overhead Front Raise

Steps : 1.) To begin this exercise; start off with a weighted barbell rested in front of your thighs with your palms facing down. 2.) Then lift the barbell up until it is overhead above your body and hold onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Push Press

The dumbbell push press is a compound exercise that targets multiple muscle groups, including the shoulders, triceps, and core. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Your palms should be facing inward, and your elbows should be bent with your upper arms parallel to the floor. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. Keep your chest up and shoulders back. Bend your knees slightly and lower your body into a partial squat position. Keep your weight in your heels, and ensure your knees do not extend beyond your toes. Explosively extend your knees and hips to drive the dumbbells upward. This generates momentum to help press the weights overhead. As you drive upward, straighten your arms and press the dumbbells overhead until your arms are fully extended. Once your arms are fully extended overhead, lock out your elbows and hold the weights briefly at the top of the movement. Slowly lower the dumbbells back to the starting position by bending your elbows and allowing your arms to come back down to shoulder height. Control the descent of the weights to avoid any sudden jerking or swinging motions. Perform the push press for the desired number of repetitions, focusing on maintaining proper form and control throughout each repetition.

Smith Machine Good Morning

The smith machine good morning exercise is one of the oldest exercises for weight lifting and bodybuilding that works the lower back muscles through the use of a smith machine. Steps : 1.) Start off by placing the bar of the smith machine across your shoulders and keeping your feet shoulder-width apart, as this will be your starting position. 2.) Slowly lower yourself down towards the floor making sure that you keep the lower half of your body still until you feel a stretch in your lower back. 3.) Hold this position for a count then slowly return back up to the start in a controlled manner. 4.) Repeat for as many reps and sets as desired.

Walking High Knees

Walking high knees is a dynamic exercise that targets the lower body, particularly the quadriceps, hip flexors, and core muscles. Stand tall with your feet hip-width apart and your arms hanging naturally by your sides. Tighten your abdominal muscles to stabilize your torso and maintain good posture throughout the exercise. Start walking forward at a slow to moderate pace. As you walk, lift your right knee up towards your chest as high as you comfortably can. Aim to bring your knee up to at least hip height, or higher if possible. As you lower your right leg back down to the ground, immediately lift your left knee towards your chest while continuing to walk forward. Alternate lifting your knees with each step, maintaining a steady rhythm and pace. Swing your arms in coordination with your leg movements to assist with balance and momentum. As you lift your right knee, swing your left arm forward, and vice versa. Keep your arms relaxed and bent at the elbows, moving in a natural and coordinated manner. Land softly on the ball of your foot with each step to minimize impact and reduce stress on your joints. Keep your movements light and springy, maintaining a fluid and controlled motion. Focus on maintaining a steady pace as you walk, keeping the movement fluid and continuous. Avoid rushing or jerky movements, and strive for smooth and controlled steps.

Dumbbell One-Arm Preacher Curl

The dumbbell one-arm preacher curl exercise is an intermediate-level bicep exercise where you use an incline bench to support the triceps and isolate the biceps. Steps : 1.) Begin seated at a preacher curl bench, grasping a dumbbell in your hand with your palms facing up. 2.) Extend your arm fully along the bench. 3.) Curl your arm up towards your chest, squeezing your bicep muscle. 4.) Pause for a moment and then return to the starting position and switch arms. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated Wrist Curl (Palms Down)

Steps : 1.) Start out by placing two dumbbells on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Grab the dumbbells and bring it up so that your forearms are resting on your thighs with palms facing downward. 4.) The weights should be hanging over your knees as this will be your starting position. 5.) Slowly curl your wrist upwards while exhaling until you feel a stretch in your forearm muscles. 5.) Hold for a count and then slowly lower your wrist back down to the starting position while inhaling. 6.) Repeat for the desired amount of reps and sets. Tips : 1.) Refrain from moving your forearms during this exercise. 2.) Make sure that you are only feeling a stretch in the forearm muscles. 3.) It is important to isolate the muscle during this exercise

Dumbbell Incline Fly With A Twist

The dumbbell incline fly with a twist exercise is an advanced exercise for the chest and is very good for sculpting and defining the pectoral muscles when used along with the bench press. Steps : 1.) Start off lying on an incline bench set to a 45-degree angle with a dumbbell in each hand, keeping the dumbbells out to the side of your chest and parallel to the floor as you would with a regular fly. 2.) Slowly raise the dumbbells up and over your chest in an arc motion until you feel a stretch in your muscles. 3.) Once at the top position, turn your pinky fingers in so that they are facing each other and hold for a count. 4.) Slowly return back to the starting position and repeat for as many reps and sets as desired.

Cable Incline Pulldown (Supine)

Steps : 1.) To begin this exercise; start off by lying back flat on an incline bench facing away from the pulley machine. 2.) Take the bar from the pulley machine and extend it in front of you and down until its right above your thighs. 3.) Then return back to the starting position slowly, squeezing your back tightly as you reach the start. 4.) Repeat this exercise for as many repetitions as needed.

Single-Leg Squat

Steps : 1.) Start by setting up a horizontal flat bench behind you and placing one of your legs behind you in the middle of the bench as this will be your starting position. 2.) Cross your arms in front of you and slowly lower your body down towards the floor, bending with your front leg until your knee is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Row (Reverse Grip)

Steps : 1.) Start by setting up an incline bench to around 35 or 45 degrees and laying down on it with your chest flat on the bench 2.) Hold a dumbbell in each hand, with a reverse grip, extended down towards the floor. 3.) Slowly pull the dumbbells up towards your chest, squeezing your back, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Straddle Stretch

Steps : 1.) Begin in a seated upright position with your legs extended out in front of you in a "V" shape and arms pointed out straight. 2.) Place your hands on the floor and then lean forward as far as possible so that you feel a stretch in your hamstrings. 3.) Hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and however long you desire.

Split Jump

Steps : 1.) Start in a lunge position with one foot forward with knee bent and the rear knee barely touching the ground. 2.) Quickly extend through your legs and jump up as high as possible bringing your legs together. 3.) On the return back down, move your legs back to their initial position as you land and absorb the impact. 4.) Return back to the starting position and repeat for as many reps and sets as desired

Barbell Squat (Wide Stance)

The barbell wide stance squat exercise is a version of the squat that uses a wider stance to isolate the inner thigh muscles Steps : 1.) Start by lifting a barbell off of a weight rack and position it on your shoulders. 2.) Stand with your feet wider than shoulder width apart (about 30 inches apart) with your toes pointing out. 3.) Draw your abs in descend slowly by bending at the knees and hips in a squatting motion. 4.) Lower yourself as far as you can control without letting your body shift towards your toes. 5.) Pause in the downward position and slowly return upright to the starting position. 6.) Repeat for as many reps and sets as desired. Tips : 1.) By using a pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar.

Kettlebell Row

Steps : 1.) To begin this exercise; start off with keeping two kettlebell right in front of you, bending your knees and pushing your glutes out. 2.) Take both of the kettlebells and pull them up towards your stomach using both your shoulders and back. 3.) As you reach your torso, squeeze your back tightly and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Stability Ball Hamstring Curl to Bridge

Steps : 1.) Start by laying flat on your back with both feet on an exercise ball, keeping your arms flat on the floor by your side. 2.) Bend your your knees and curl your heels toward your glutes, then kick up one leg diagonally. 3.) Hold this position for a few seconds then return back to the starting position. 4.) Repeat with the opposite leg for as many reps and sets as desired.