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Exercise Lab

Standing Triceps Press

The Standing Triceps Press is a good exercise for developing triceps strength. In addition to strength, this exercise will help define and tone your triceps.

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Target Muscle Groups: Triceps


Standing Triceps Press Down w/*TQATS Strap

The Standing Triceps Press Down w/*TQATS Strap is a good exercise for developing triceps size and strength. If you are looking to tone and shape your arms, this is a perfect exercise.

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Target Muscle Groups: Triceps


Static lunge

The static lunge is a good beginner exercise for strengthening and shaping the glutes and thighs. The bodyweight lunge targets the hip (glutes, hamstrings, hip adductors) and knee extensors (quadriceps). Squats should be used to develop a strong lower body before progressing to lunges.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Step Up

Step ups develop the legs, glutes, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Step up -- Low Step

Step ups performed on a low step develop the legs, glutes, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Step Up -- Medium Step

Step ups performed on a medium step develop the legs, glutes, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Step Up and Tap

The step up and tap exercise develops the glutes, legs, and calves. Step ups are a functional movement that transfers well to sport and life. Bodyweight step ups can be used as a strength and conditioning exercise. Add resistance or increase the height of the step to challenge your body. Step ups can be used as a substitute for lunges or squats.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Stepper

Stair climbing is an excellent way to build cardiorespiratory endurance and lower body muscular endurance and strength.

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Target Muscle Groups: Cardio-Respiratory System  |  Hips & Buttocks  |  Legs


Straight Bar Chest Press on Exercise Ball

The Straight Bar Chest Press on Exercise Ball is significantly more challenging than the barbell bench press. The ball forces you to stabilize your body while pressing the bar. You are also using you glutes and hamstrings to maintain proper position on the ball. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.

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Target Muscle Groups: Abs & Core  |  Chest  |  Triceps


Straight-leg Quad and Glutes Isometrics -- Seated

The straight leg quad and glutes isometric develops "static" strength in the quadriceps and glutes. This exercise can be performed as part of a beginner workout or rehabilitation routine. This exercise requires little skill and can be performed anywhere.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Straight-leg Raise -- Seated

The straight leg raise performed seated strengthens the hip flexors and quadriceps. This is a good exercise for anyone with limited balance and strength. The straight leg raise can be included in a lower body workout and may be particularly helpful for patellofemoral syndrome or patellar tendinitis.

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Target Muscle Groups: Calves  |  Hips & Buttocks  |  Legs


Straight-leg Sit Up

The straight leg sit up is a challenging exercise that develops strength in the abdominals and hip flexors. Straight leg sit ups should not be performed by anyone with low back problems. This is a very challenging exercise that is much harder than bent knee sit ups.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks


Straight-leg Sling Sit-ups

Straight-leg sling sit-ups develop power in the core and upper-body. Straight-leg sling sit-ups require more hip flexor strength than the Bent-knee sling sit-ups. Perform this exercise only if you have no back injuries or pain. This is a good exercise for anyone looking to take their ab training to the next level.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks  |  Shoulders


Strap Calf Stretch -- Seated

The strap calf stretch is a passive stretch for the posterior calves. Use a towel or resistance band to pull the toes toward the shin. This stretch can be performed to increase mobility at the ankle and to relax the calf.

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Target Muscle Groups: Calves


Sumo Deadlift

The sumo deadlift is a good exercise for building strength in the hips. The stance changes the emphasis for a normal deadlift and can be a good way to add variety to your routine. This exercise can also be performed with dumbbells or a kettlebell. The sumo deadlift is suitable for beginners as well as advanced exercisers.

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Target Muscle Groups: Abs & Core  |  Legs



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