Quadriceps (front of thigh) Squat The
squat is performed by squatting down with a weight held across the upper back (below the neck) and standing up straight again. This is a
compound exercise that also involves the
glutes (buttocks) and, to a lesser extent, the
hamstrings,
calves, and the lower back.
Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of the three
powerlifting competition exercises, along with the
deadlift and the
bench press. ;Equipment: Squats can be performed using only the practitioner's body weight. For weighted squats, a
barbell is typically used, although the practitioner may instead hold
dumbbells,
kettlebells, or other weighted objects. Individuals uncomfortable performing freeweight squats may use a
Smith machine or
hack squat machine. ;Major variants: :Common variations include front squats, in which the weight is held across the upper chest, and box squats, in which the practitioner rests briefly on a box or bench at the bottom of the movement.
Leg press The
leg press is performed while seated by pushing a weight away from the body with the feet. It is a compound exercise that also involves the glutes and, to a lesser extent, the hamstrings and the calves. Overloading the machine can result in serious injury if the sled moves uncontrollably towards the trainer. ;Equipment:
Leg press machine.
Leg extension The
leg extension is performed while seated by raising a weight out in front of the body with the feet. It is an isolation exercise for the
quadriceps.
Overtraining can cause
patellar tendinitis. The leg extension serves to also strengthen the muscles around the knees and is an exercise that is preferred by physical therapists. Needs citation ;Equipment: Dumbbell, cable machine or
leg extension machine.
Wall sit The
wall sit, also known as a static squat, is performed by placing one's back against a wall with feet shoulder width apart, and lowering the hips until the knees and hips are both at right angles. The position is held as long as possible. The exercise is used to strengthen the
quadriceps. Contrary to previous advice in this section, this exercise is NOT good for people with knee problems because the knees bear most of the load, especially when they are held at right angles (90 degrees). ;Equipment: Body weight, wall or other flat vertical surface, exercise ball placed behind the back is optional as well.
Hamstrings (back of thigh) Deadlift The
deadlift is performed by lifting a weight off of the floor until fully upright. This is a compound exercise that also involves the glutes, lower back, lats,
trapezius (upper back), and, to a lesser extent, the quadriceps and the calves. Lifting belts are often used to help support the lower back. If performed with a barbell, it can be held with both hands facing backwards or with one hand facing backward and one facing forward. Both hands should not face forwards because this puts excess stress on the inner elbows. ;Equipment: Dumbbells, barbell,
trapbar or Smith machine. ;Major variants: :Sumo (wider stance to emphasise the inner thighs); stiff legged (emphasizes hamstrings); straight-legged (emphasizes lower back).
Stiff-legged deadlift The stiff-legged deadlift is a deadlift variation where little to no knee movement occurs, increasing hamstring, glute, and lower back activation. The bar starts on the floor and the individual sets up like a normal deadlift but the knees are at a 160° angle instead of 135° on the conventional deadlift.
Leg curl The
leg curl is performed while lying face down on a bench, by raising a weight with the feet towards the buttocks. This is an isolation exercise for the
hamstrings. ;Equipment: Dumbbell, cable machine or
leg curl machine. ;Major variants: Seated (using a leg curl machine variant); standing (one leg at a time).
Snatch The
snatch is one of the two current olympic weightlifting events (the other being the
clean and jerk). The essence of the event is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the lifter can manage (typically to mid [ chest] height) (the pull) at which point the barbell is flipped overhead. With relatively light weights (as in the "power snatch") locking of the arms may not require rebending the knees. However, as performed in contests, the weight is always heavy enough to demand that the lifter receive the bar in a
squatting position, while at the same time flipping the weight so it moves in an arc directly overhead to locked arms. When the lifter is secure in this position, he rises (overhead squat), completing the lift.
Bulgarian split squats The Bulgarian split squat is a squat variation and is performed by resting the back foot on an elevated surface, such as a bench, with your other foot out in front of you on the floor. With a dumbbell in hand or body weight, you bend and lower your front leg until the dumbbell reaches the floor, and then using your front leg, push up into starting position. This exercise targets the hamstrings, glutes, and quadriceps, making it a great full-body movement. This movement also requires good balance and stability, so core strength is also an important aspect. ;
Equipment required: Bench, dumbbell or body weight. ;
Variations: leaning the upper body forward slightly puts more stress on the glutes, while keeping the body straight upright targets more quadriceps.
Calves Standing calf raise The
standing calf raise is performed by plantarflexing the feet to lift the body. If a weight is used, then it rests upon the shoulders, or is held in the hand(s). This is an isolation exercise for the
calves; it particularly emphasises the
gastrocnemius muscle, and recruits the
soleus muscle. ;Equipment: Body weight, dumbbells, barbell, Smith machine or standing calf raise machine. ;Major variants: One leg (the other is held off the ground); donkey calf raise (bent over with a weight or machine pad on the lower back).
Seated calf raise The
seated calf raise is performed by flexing the feet to lift a weight held on the knees. This is an isolation exercise for the calves, and particularly emphasises the
soleus muscle. ;Equipment: Barbell or seated calf raise machine; can also be done on a leg press machine. ==Upper body==