Step 1: Start by kneeling on the ground. You can use a weighted vest or barbell racked across your back to add extra resistance to this lift.

Step 2: Now sit back with your hips until your glutes are touching your feet. Make sure you keep your head up and shoulders pulled back and down.

Step 3: Now use your hips and explode upwards. You need to generate enough power so that you land with your feet flat on the floor.

If you want to create a V-shaped back, the One Arm Lat Pulldown is going to be one of the tools you are going to need to use to get it.

This exercise targets your lats and is a great way for you to increase the width of your back. If you want to increase the thickness of your back, then check out our Bent Over Barbell Row article.

If you feel your Glutes could use some extra focus, then you should put this lift into your routine today.

The Smith Machine Hip Thrust is a Compound(multi-joint) exercise.

Regularly performing Hip Thrust will help you to improve your strength, speed, power, and help teach you how to perform optimal hip extension.

It does not matter if you are performing Squats, Deadlifts, Sprinting or Jumping, having weak Glutes will severely limit your capabilities with these movements.

You may have heard people call this a bridge or weighted hip extension, but it is all referring to the same exercise.

Today we are going to look at another Calisthenics(bodyweight) abdominal exercise. This exercise is a compound(multi-joint) movement. The Bent Knee Hip Raise is another useful exercise to use when you are traveling or on days you just can't make it to your local gym.

This article will include a video, image and written step by step description on how to do the Bent Knee Hip Raise also commonly called the Reverse Crunch exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

Building a powerful chiseled chest does not come easy, but if you start using the proper compound movements, you can get there in no time.

It does not matter if you are a man trying to add some definition or a woman looking to add a little more height to the chest wall the Reverse Grip Incline Dumbbell Press has got you covered.

With this exercise, you are performing a traditional incline bench except for one tiny difference. With this lift, your palms are going to be facing you. Think the same hand positioning you would use for pull-ups.

If you have never performed this exercise make sure you significantly drop your weight until you have your form mastered.

If you are looking to bring your core strength to a new level and improve other compound movements like Deadlifts and your squats the Cable Push-Pull could just be what you need.

This article will include a video, image and written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

Since this is an isolation exercise, make sure to program it into your routine after all your compound lifts like bench press and the military press.

Before you add this movement into your training program, you should already have a solid foundation of muscle and strength. If you are just starting your fitness journey, your time would be better spent using heavy compound movements instead of isolation exercises like this lift.

Step 1: Set the pulleys to the lowest position. Set the stack to the desired weight you plan to use and grab a pulley handle with each hand.

Step 2: Take a step forward to put tension on the pulley system. Have your Hands below your waist with the palms facing forwards and your arms almost completely straight.

You are now in the starting position for this exercise.

Step 3: Keep a slight bend in your arms and bring your hands upwards and toward the center of your body. Have your palms come together in front of your chest with the palms facing upwards and hold this position while squeezing your chest.

Step 4: Slowly lower your arms back to the starting position

Step 1: Stand in the middle of two high pulleys with your arms stretched out(your arms should be parallel with the floor). Grab each handle with an underhand grip(your palms facing up).

You are now in the starting position.

Step 2: Bend your elbows curling the handles towards you until they are next to your ears, hold this position for one to two seconds. Focus on flexing your biceps as you pull the handles towards your body. Keep your upper arms stationary and only allow your forearms to move.

Step 3: Slowly lower your hands moving only your forearms back to the starting position.

You have now completed one repetition. Repeat for the selected number you have chosen.

Step 1: To get into the starting position start by lying flat on your back. Now bend your arms and place them on the ground by your ears with the forearms vertical to the floor. Bend your knees and bring your feet in towards your butt. Drive through your hips and press through your shoulders and triceps raising your body off of the floor.

Step 2: Now extend your elbows pressing your body up pushing your head through your arms until your arms are nearing lockout.

Step by Step Description

Step 1: Move to the start position by placing your calves and the tops of your sneakers onto the top of a swiss ball. Place the palms of your hands on the floor directly under your shoulders. Tighten your Core, Quads, Butt and pull your shoulders down and back.

The easiest way to move into this position is to stand in front of the stability ball. Lean over the ball, so your stomach is resting on it. Place your hands on the floor and walk your hands away from the ball.

Your body should now form a straight line from your shoulders to your heels.

Step 2: Keep your legs as straight as you can (remember to keep squeezing your quadriceps). Now bend at the hips and try to pull your feet towards the chest allowing the ball to roll forwards.