Bodybuilding Exercises

Bodyweight Hip Thrust

About the Bodyweight Hip Thrust

Type: Isolation
Level: Beginner
Muscle Groups: Glutes, Abs, Hamstrings
Equipment: None

VIDEO: How To Do Bodyweight Hip Thrust

 

Bodyweight Hip Thrust Instructions

1. Lie flat on the floor with your arms at about 45 degree to your body and knees bent.

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Smith Machine Shoulder Press

About the Smith Machine Shoulder Press

Type: Compound
Level: Beginner
Muscle Groups: Shoulders and Triceps
Equipment: Machine

VIDEO: How To Do Smith Machine Shoulder Press

 

Smith Machine Shoulder Press Instructions

1. Set the bench down in the Smith machine shoulder press. Adjust the back at 90 degree. Sit on the bench and move so the bar is placed comfortably in front of your face.

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Reverse Hack Squat

About the Reverse Hack Squat

Type: Compound
Level: Intermediate
Muscle Groups: Hamstrings, Quads, Calves, Glutes Equipment: Machine

VIDEO: How To Do Reverse Hack Squat

 

Reverse Hack Squat Instructions

1. Load the hack machine wit the weight you are going to lift in this session.

2. It is important to lay your chest flat against the pad and shoulders should be up against the shoulder pads. Stand with your feet shoulder width apart on the bottom platform.

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Stiff Leg Deadlifts

About the Stiff Leg Deadlifts

Type: Compound
Level: Intermediate
Muscle Groups: Hamstrings, Quads, Calves, Glutes, Lower
Back, Adductors, Abs, Lats, Traps, Upper Back
Equipment: Barbells

VIDEO: How To Do Stiff Leg Deadlifts

 

Stiff Leg Deadlifts Instructions

1. Stand with your legs slightly bent and shoulder width apart. Place the barbell over the top of your shoelaces. Push the hips back and bend over until your top half is parallel with the floor(Imagine a hinge at your hip and bend forward.

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Single Leg Deadlift

About the Single Leg Deadlift

Type: Compound
Level: Advanced
Muscle Groups: Hamstrings, Abs, Forearms, Glutes, Lats, Lower
Back, Upper Back
Equipment: Dumbbell

VIDEO: How To Do Single Leg Deadlift

 

Single Leg Deadlift Instructions

1. Start with a dumbbell in one hand (say left hand).

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