The gluteham raise, in relation to the hyperextension is different because the range of motion of this exercise carries you beyond parallel, allowing a full hamstring and gastroc contraction, which is particularly useful for a strong punch, sprint, etc. A hyperextension is mainly for the lower back, whereas the gluteham raise ties the lower back into the hamstrings.

1. Begin by getting on a glute machine and lowering your upper body from the waist so your head and upper body are hanging down.

2. Raise your body as high as you can then, lower back to starting position. You have completed one repetition. The glute ham raise is moderately difficult and should be executed in a smooth, fluid motion. Care should be taken to avoid jerking motions and rapid speed.

Starting position

Ending position

This is a common and simple exercise.

1. Stand erect facing forward with good posture, i.e., eyes forward, chest up, etc.

2. Step forward into a long stance, stretching the back leg, while squatting down with the leading leg. The length of your step should be such that your knee does not protrude past your toes when you squat.

3. The depth of your squat should be such that the squatting legs thigh is horizontal to the ground, while the trailing leg had the knee about 3-4 inches off the ground.

4. Standing up, step forward so that the trailing leg is now the leading leg. Once you have done squats on both legs you have completed one repetition.

5. Generally, people will walk around a gym, track, etc. until they are pretty burned out. You can also do a specific number of repetitions per set or a set distance for a set.

1. You begin this exercise in a pushup position – your weight supported by your hands and toes.

2. Flexing the knee and hip, bring your right leg forward until the knee is approximately under the hip. This is your starting position.

3. Next, explosively reverse the positions of your legs, extending the right leg until the leg is straight and supported by the toe, and bringing the left foot up with the hip and knee flexed.

4. Repeat in an alternating fashion for about 30 seconds. You should feel a good burn in the upper thighs.

This exercise is great to help build the legs. And, like goblet squats, gives you a great deal of control over weight load and helps you protect a potentially aggravated lower back.

1. Begin by putting two steps side by side that are approximately shoulder width apart. You must be able to stand on top of them with a proper squat stance. Also, the steps must be high enough so that you can achieve a good depth on your squat, i.e., your thighs are horizontal to the floor or slightly beyond (negative) horizontal.

2. Place a dumbbell of the chosen weight load vertically upright in the middle, between the steps and position yourself over the dumbbell so that when you squat you can comfortably grab the head of the dumbbell with each hand in your full squat position.

3. Once you have your adjustments made, squat down, grab the dumbbell and stand to upright position. Maintain your balance, head erect, eyes forward, shoulders squared, chest up.

4. Squat back down to starting position. You have completed one repetition.

2. Using your legs, back and arms in unison, lift the DB so that the head/top or large portion of the DB is positioned vertically between your palms with your palms pointing upwards. You can alternately use a Kettle bell.

3. Position your feet so your stance is slightly wider than shoulder-width, toes pointed slightly out. The width of your stance will really depend on your height; the taller you are, the wider you stance will need to be.

4. Next, perform a squat – sit back and down between the knees; keep your chest up throughout the squat. Ensure that you do not round your back and resist falling forward. Choosing a weight that is appropriate to your skill and strength level helps a lot.

5. Squat as low as you can; keep your feet flat on the floor, weight in the heels. If you have trouble with your heels lifting off the floor constantly, you need to widen your stance some.

6. At the bottom of the squat you should brush your elbows down the inside of your legs and push your knees out. If you cannot do this, widen your stance some more. Your knees will be out like your feet.

7. Stand to starting position in preparation for the next repetition.

Bend forward at the waist, keep your back arched, and your legs straight (for some this may not be possible so, you can have a light flex in the knees). Take an overhand grip of the bar, with your arms relaxed.

1. Inhale and straighten your body, flexing at the hips and keeping your back rigid.

2. Exhale as you lower the bar back to the starting position on the floor and complete the movement, keeping your back straight.

3. Repeat for the next repetition.

Notes: This exercise involves all the spinal erectors. When you flex at the hips to straighten your body, the exercise primarily works the muscles of the hips buttocks and thighs.

The exercise also stretches the back of your thighs. To increase the range of motion, perform the exercise while standing on a thick block of wood. Most lifters use a 2×4 alone or atop a weight plate to increase thickness.

1. Inhale and bend your knee so that you raise your heel as high as you can.

2. Exhale as you relax the hamstring muscles and extend the leg to the starting position to complete the movement.

3. Begin the next repetition.

Notes: This exercise works all the muscles of the hamstring group and, to a lesser extent, the gastrocnemius.

1. Place your toes and the balls of your feet on the toe block and lower your heels as far as you comfortably can (dorsiflexion).

2. Raise your heels upward as high as you can on your toes (plantarflexion) while keeping your knees extended.

3. Return to the starting position and repeat the next repetition.

Notes: This exercise places emphasis on the triceps surae (the combined muscles are the soleus and gastrocnemius, lateral and medial heads).

1. Slowly force your legs apart as far and comfortably as possible.

2. Relax your muscles and return to the starting position and repeat the next repetition.

Notes: Different positions on the machine place emphasis on different muscles. For example, if the seat is inclined, you will work the gluteus medius. If the seat is upright, you will work the gluteus maximus. Vary the inclination of your torso in each set by bending at the waist.

This exercise will increase muscle tone in the upper hip, rounds the buttocks and makes your waist look slimmer.

1. Inhale and bend your knees to move the roller pad downward.

2. Exhale as you complete the movement, i.e., when your legs are back in the extended position.

3. Repeat the next repetition.

Notes: This exercise works the hamstring group and, to a lesser extent, the gastrocnemius.