Dumbbell Step ups

Dumbbell Step ups

Stand behind a bench or another elevated surface that will put your thigh parallel to the floor when you step your foot onto it. Hold a dumbbell in each hand and step onto the bench, but leave your trailing leg hanging off. This Exercise is great for your quadriceps,...
Calf Raise With or Without Weight

Calf Raise With or Without Weight

For beginners i recommend this exercise to start performing with their own body-weight, without additional weight. Stand with your toes on the block or stair and hold onto something sturdy for support. Raise your heels to come up on the balls of your feet, and then...
Bulgarian Split Squat – One Leg Squat

Bulgarian Split Squat – One Leg Squat

Stand lunge-length in front of a bench. Hold a barbell and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Single-leg training can yield serious...
Front Squat

Front Squat

Set a barbell on a power rack at about shoulder height. Grab the power with an overhand grip at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips. Your elbows should be...
Leg Press

Leg Press

Leg Press Exercise   This is definitely one of the best top three exercises for legs. We recommend this exercise for fast building strong legs. But be careful how much weight you put on the press machine. Adjust the seat of the machine so that you can sit...