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Lay on the ground with both feet on top of a stability ball with your legs straight. Place your hands, palms down, on the floor for balance. Press your heels into the ball to raise your hips off of the ground. Keeping your hips high roll the ball tow...Lay on the ground with both feet on top of a stability ball with your legs straight. Place your hands, palms down, on the floor for balance. Press your heels into the ball to raise your hips off of the ground. Keeping your hips high roll the ball towards your hips. Slowly lower your feet back to the starting position. Keep your hips up and repeat. Exercise description and photo by Michael Diebler. (less)
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On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floo...On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg. Exercise image and description by Bodybuilding.com (less)
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Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, cur...Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings. Exercise image and description by Bodybuilding.com (less)
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Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.comFollow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com (less)
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2,104 Users
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Currently 3.7/5 Stars.
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Using a standing leg curl machine, keep your body erect at all times and do not bend over. Using one leg, position the pad so it is at your ankle. Grab the handles with your hands to stabilize yourself. Pull up with your hamstring and go up as far as...Using a standing leg curl machine, keep your body erect at all times and do not bend over. Using one leg, position the pad so it is at your ankle. Grab the handles with your hands to stabilize yourself. Pull up with your hamstring and go up as far as you can. Do NOT use momentum to swing the weight up. Perform the desired reps and then do the other leg. Exercise image and description by Bodybuilding.com (less)
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2,095 Users
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Currently 3.8/5 Stars.
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Begin in a standing position with feet together. Take a big step forward and lower your back knee down until it is 1-2 inches from the ground. Make sure your front knee does not pass over your toes. Using your front leg push off the floor through you...Begin in a standing position with feet together. Take a big step forward and lower your back knee down until it is 1-2 inches from the ground. Make sure your front knee does not pass over your toes. Using your front leg push off the floor through your heel and return to the starting position. Then perform a lunge diagonally about 45 degrees. If the first step was to 12 o’clock this next step is to 1 or 2 o’clock. Make sure your foot, hips, and shoulders are all pointing straight ahead and perform the lunge. Next perform a lunge to 3 o’clock keeping everything pointing forward. The leg you did not step with will stay straight. Next take a lunge to 4 or 5 o’clock and finally back to 6 o’clock. Make sure to keep good upright posture throughout the exercise. Exercise description and photo by Michael Diebler. (less)
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Stand with good posture and feet together holding a medicine ball. Take a step forward with one foot about 3-4 feet with your arms extended out. Keeping your posture slowly lower your back knee to about 2 inches to the ground. As you lower tighten yo...Stand with good posture and feet together holding a medicine ball. Take a step forward with one foot about 3-4 feet with your arms extended out. Keeping your posture slowly lower your back knee to about 2 inches to the ground. As you lower tighten your abdominal wall and rotate your torso to the side of the front leg. Then in one motion push off of your heel and straighten your torso to return to the starting position. Exercise description and photo by Michael Diebler. (less)
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30,456 Users
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Currently 4.2/5 Stars.
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Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh ...Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Exercise description by Bodybuilding.com (less)
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2,033 Users
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Stand up holding a medicine ball in front of you close to you chest. Take a step forward and lower your back knee towards the ground about 1-2 inches away. As you lower your body you will raise the medicine ball straight up in the air like a shoulder...Stand up holding a medicine ball in front of you close to you chest. Take a step forward and lower your back knee towards the ground about 1-2 inches away. As you lower your body you will raise the medicine ball straight up in the air like a shoulder press. Push through your front heel back to the starting position and lower the med ball. Repeat with the other side. Exercise description and photo by Michael Diebler. (less)
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