Prone Cobra

Prone Cobra This exercise helps develop the strength of the spinal muscles and the muscles that retract the shoulder blades, and also improves spinal mobility - it is a useful exercise for anyone who sits…

Swiss-Ball Leg Curl

Swiss-Ball Leg Curl STEP 1. While lying on your back, place your lower legs on a Swiss ball. Then, put your hands flat on the floor next to your hips. STEP 2. Push your hips…

Machine Leg Press

Machine Leg Press This is a useful exercise for beginners that develops all the major muscles in the leg, but particularly the quadriceps and the gluteal muscles. STEP 1. Place your feet a hip-distance apart…

Machine Leg Extension

Machine Leg Extension This is a good basic exercise that develops the quadriceps. STEP 1. Position your lower legs behind the shin pad, making sure that the pad is on the lower part of your…

Machine Leg Curl

Machine Leg Curl This is a basic but effective exercise that promotes the development of the hamstrings. STEP 1. Lay face down on the machine, with its leg pad just above your heels and make…

Front Squat

Front Squat STEP 1. Similar to the back squat, but with a few alterations (a lighter weight is recommended). Grab the barbell in a overhand, shoulder-width grip and bring your elbows forward so that your…

Dumbbell Reverse Lunge

Dumbbell Reverse Lunge STEP 1. Hold a pair of dumbbells at arm's length at your sides as you stand with your feet shoulder-width apart, toes pointing forward. STEP 2. Step back as far as possible…

Decline Leg Curl

Decline Leg Curl STEP 1. Adjust the bench so that it declines. Then place a dumbbell between the insteps of your feet and lie facedown on the bench. Grab the front or sides of the…