Brought to you by the Department of Kinesiology and Health at Georgia State University.

Alternative Strength Training Exercises

 
Leg Exercises  Arm Exercises  Chest Exercises  Back Exercises 
 

 Leg Exercises

Leg Extension:

    Beginning Phase

    Upward Movement Phase

    Downward Movement Phase


Lunges

Prime muscles worked: quadriceps (the muscles on the front of upper leg) hamstrings (the muscles of the back of the upper leg), gluteals, hip flexors, and calf muscles.

    Beginning position

    Downward movement phase

    Upward movement phase


Deep knee bends

Prime muscles worked: quadriceps (the muscles on the front of the upper leg), hamstrings (the muscles on the back of the upper leg), gluteals, hip flexors, and calf muscles.

   Beginning position

   Downward movement phase

   Upward movement phase


Calf raises

Prime muscles worked: gastrocnemius (calf muscle), soleus (under the calf muscle)

    Beginning position

    Downward movement phase

    Upward movement phase


Gluts

prime muscles worked:  gluteus muscles (hips and buttocks)

    Beginning phase

    Backward movement phase

    Forward movement phase


Arm Exercises

Shoulders

prime muscles worked:  deltoids (shoulder muscle)

    Beginning phase

    Upward movement phase

    Downward movement phase


Arm Curls

prime muscles worked:  Biceps (upper arm muscle)

    Beginning Position

    Upward movement phase

    Downward movement phase


Dips

prime muscles worked:  triceps (back upper arm muscle)

    Beginning Position

    Downward movement phase

    Upward movement phase


Chest Exercises

Push-ups


Dips

prime muscles worked:  pectoralis major (chest muscles)

    Beginning Position:

    Downward movement phase

    Upward movement phase


Back Exercises

Lower Back Extension

    Beginning Phase

    Upward Movement Phase

    Downward Movement Phase


Doorknob pull-ups

prime muscles worked: biceps (muscles in front of the upper arm), lats (muscles on upper sides) and upper back.

    Beginning position

    Downward movement phase

    Upward movement phase


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The Exercise and Physical Fitness Web Page is an ongoing project by graduate students in the Master of Science program in Exercise Science in the Department of Kinesiology and Health at Georgia State University. This project was created by J. Andrew Doyle, PhD, and was last modified on: April 28, 1998.