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Hips Gluteus maximus (Glutes)   Help to extend upper leg in relation to spine
Deadliftsbasic, compound, free weightsErector spinae, Gluteus maximus, Quadriceps, Hip Adductors, Calves | | | | | Stand with your feet shoulder width apart. Step to the barbell so that your feet are under the bar, bend your knees to about 90 degrees, flatten your back, and grasp the barbell with a shoulder widthoverhand grip. | |
| | | Straighten your legs and then your back to lift the weight. Pull your shoulders back slightly. Keep your arms straight throughout the exercise. | |
| | | Slowly return to the starting position. | |
| | | | Keep your hips low, shoulders high, arms and back straight. Your knees should point to same direction as your feet. Keep the bar close to your bodyto improve mechanical leverage. | |
| | | Use mixed grip (one palm facing the rear and one facing forward) or straps with heavy weights. | |
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Deadlifts (Smith Machine)basic, compound, machineErector spinae, Gluteus maximus, Quadriceps, Hip Adductors, Calves | | | | | Stand with your feet shoulder width apart or slightly closer. Step to the bar so that your feet are under it, bendyour knees to about 90 degrees, flatten your back, and grasp the bar with a shoulder width or slightly wider overhand grip. | |
| | | Straighten your legs and then your back to lift the weight. Keep the bar close to your body. Pull your shoulders back slightly in the top position. Keep your arms straight throughout the exercise. | |
| | | Slowly return to the starting position. | || | | | Keep your hips low, shoulders high, arms and back straight. Your knees should point to same direction as your feet. Keep the bar close to your body to improve mechanical leverage. | |
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Duck Hack Squats (Machine)optional, compound, machineQuadriceps, Gluteus maximus, Hip Adductors, Tibialis anterior, Hamstrings | | | | | Place your feet about 3-5 inches apart on the centerof the platform and your toes pointing out and grab the handles above your shoulders. | |
| | | Arch your back slightly, press the weight up and release the locks. Keep all weight on your heels and lift your toes up off the platform. | |
| | | Lower the weight until your knees are bent to an angle of 90 degree or less. Keep your toes on the platform for the lower half of the movement.Do not bounce the weight. | |
| | | Slowly push the weight up, keeping your hips on the pad, your back arched, and your knees moving out in the same direction as your feet. Do not lock your knees. | |
| | | | Do not let your lower back to be pulled away from the pad at the lower portions of the movement - stop squatting down before this happens. | |
| | | Keep your knees pointedto same directions as your feet. | |
| | | Placing feet slightly high on platform emphasize Gluteus Maximus. Placing feet slightly lower on platform emphasize Quadriceps. | |
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Front Squatsoptional, compound, free weightsQuadriceps, Gluteus maximus, Hip Adductors, Calves, Trapezius, Erector spinae, Hamstrings | | | | | Put the barbell on the rack at your upper chest height. Placethe barbell on your shoulders in front of your neck. Cross your arms and lay your hands over the bar. Keep your arms parallel to the ground. Stand with your feet about shoulder width apart with your toes pointing forward at their natural angle. Bend your knees a little. | |
| | | Start squatting by first moving your butt back and downward. Continue the movement by bending your knees, but becareful not to allow them to move forward beyond your feet. | |
| | | Keep your head up, looking forward, your back straight and your feet flat on the floor. Do not lean forward or backward. Your knees should be moving out in the same direction as your feet. Squat until your thighs are slightly below parallel to the floor. Do not bounce at the bottom. | |
| | | Slowly return to the...