Back and Related Exercises

15 advisory: click to leavePlease note that issues here concern the adult back and related areas and are not relevant for children. People aged 15 or under are advised not to view.

Below: contents menu (and clicking any image and any stretch's title on this page jumps to it)

Definitions of terms used (being also a brief guide to relevant exercises, what are not relevant exercises and quick descriptions of relevant massages.

Pain and Recovery Exercises regarding the back
Specialist Exercises and some Sensual Strength
Specialist Stretches and Sensual Strength

No claims are being made nor responsibility taken for anyone directly using descriptions. Seek out any further details and advice using this initial information. People with a history of back difficulties should seek medical advice.

 

Contents: Each Part
 Exercises During 
 Back Pain 

Face Down
Extension Forearms
Stand Extension
 Exercises as 
 Back Pain Declines 

Lying Flexion
Extension Up
 Exercises after 
 Back Pain 

Abdominals Curl
Hamstring Stretch
Back Extension Muscles
Quads Stretch
Knee Roll Stretch
Reverse Crunches
 Specialist Exercises 

Half Way Squat
One Arm Rotation Row
Open Hand Fly
Cleavage Enhancer
Support Improver
Pull Up Crunch
Reverse Oblique
Twisting Kick Back
Hanging Curl
Reverse Raise
Back Extension
Full Sit Up
Gluteal Squeeze
Knee Tuck
One Handed Press Ups
Press Ups
Reverse Abdominal Curls
Seated Cable Row
Seated Leg Press
Static Pressed Up
Tricep Bench Dips
Weight Bend
Weight Bicep Curl
Weight Row
Weight Squat
Outside and Inside Thighs
Concentric/ Eccentric Curls
Straight Arm Fly
Weighted Dip
 Specialist Stretches 

Abductors
Arms
Back Arch
Cat
Chest
Hip Flexors
Hip Release
Knee Hug
Lower Back
Lower Trunk Rotators
Lying Hamstring
Mid Back
Seated Hamstring
Standing Hamstring
Thighs
 Definitions/ Massages/ 
 Don'ts/ Quick 

Abdominals
Abductors
Arms
Back (Upper)
Back (Lower)
Biceps
Chest
Feet
Gluteals
Hamstrings
Neck
Quadriceps
Shoulders
Thighs
Triceps
External: Female shape External: Women's Upper Body

 

Definitions/ Massages

 Abdominals  They are found working at the stomach and assisting back muscles. They benefit from crunches and reversed crunches. They do not benefit holding the buttocks and raising straight legs into the air as such benefits the hip flexors.
 Abductors  These are outside and inside the thighs. Outside ones benefit from lateral leg lifts (standing or lying), walking and running. Inside ones benefit from inner thigh lifts, horse riding and swimming (especially the breast stroke).
 Arms  The forearm is the arm below the elbow. The right forearm can rest on the upper thigh with palm up gripping a weight, the other hand holding the arm further up. Move the hand up and down, and when down uncurl the fingers, and then grip the weight again. The elbow needs to be tucked in to get the best effect to the forearm. See also the biceps.Surprisingly the arms can enjoy a stretch by curling the hands around.
 Back (Upper)  Benefits and suffers from sports like skiing, discus and javelin. Finger massages can go around the raised arm. Do not do the bar bell bent over row because although it may help the upper back it risks problems through strain on the lower back
 Back (Lower)  Knees can be bent and use a soft ball rolling under the back for massage. The lying back extension is good too. A flat back deadlift (not featured here) does not target this area but the gluteals and hamstrings.
 Biceps  These are found at the front of the upper arm and they bend the arm. They benefit from bicep curls (or pull ups) using weights. Massage starts with wrapping around the outside of the arm for finger work, the thumb pointing upwards, and stroking upwards, moving along and around. Press gently along the way. Rowing is not much use for the biceps as it targets the back and shoulders.
 Chest  One arm goes behind the head to allow the other hand to work that area. Fingers held together can be pressed in below the nipple and moving to the shoulder. Move in increasing outer circles. The decline bench press (not featured) does not actually help the chest muscles.
  Feet  They like rotation when held with ankle support (say when sat cross legged) and the sole can be stroked by fingers.
 Gluteals  These are the bottom muscles. They benefit from lunges (especially bent knees walking), raising legs to the rear, running, skipping, squats, step aerobics and swimming. The knee tuck or Roman Chair does little for the bottom.
 Hamstrings  These are at the back of the thighs. Exercises fail to strengthen them well, and they can injure without warming up and carrying through some stretches. Seated or standing hamstring curls are useful. Lie on the floor with legs up and bent on to a chair supported by feet on the chair and shoulders on the floor and bring the legs downward carefully. Advice is against a weights deadlift with stiff legs because of the pressure put on to the lower back. Fingers massage into the back of the leg above the knee for a massage. Some pressure can be applied, moving along.
 Neck  This holder of the heavy head suffers from tension during many exercises and has to be supported or relaxed in exercises. The trapezius muscle below the base of the skull likes a finger massage dragging fingers down towards the shoulders each side.
 Quadriceps   These are large muscles at the front of the thighs. Exercises and stretches which suit them are cycling, lunges, running, squats, step aerobics, swimming and walking. Massage takes one flat hand on the top of the upper leg with sliding pressure. Then two hands apply thumbs into the same top area.
 Shoulders  As well as press ups a good exercise is the lateral raise where the arms holding weights go up and out at the sides. A variant is the reverse raise. Fingers together can massage each shoulder, holding the elbow with the other hand for stability. Fingers can be rocked into the muscle on the top, moving along.
 Thighs  These are located at the upper leg. The best exercise is a squat but incorrect posture can take the load to the back. Not advised are forward lunges (one leg forward) with heavy weights with the load put on to the knee. The thighs have their own stretch as well as exercise.See quadriceps.
 Triceps  These are located at the back of the upper arm. They can straighten the elbows. They benefit from kickbacks, press ups, tricep dips and tricep extensions. Lean back on an angled bench to curl a weight in on the right arm to the left shoulder and vice versa. A triceps extension should not go too far behind the head and remember the strain put on to elbows. Finger massages can go above the elbow, straightening the arm, and being aware of tender areas.
All exercise should begin gently. A good place to begin, even psychologically, is at home. Any injuries need the doctor and exercises should work around them. There is nothing so good as walking and some cycling too. Swimming gives support. Muscles need 48 hours to restore themselves after a heavy exercise; their fitness is their ability to recover but continuous exercise leaves them depleted. So they need rest or light touches after heavy work: rest as well as regular exercise. Adult physical relationships themselves assist the back and other active parts of the body: sex is a workout! This is what is meant by sensual strength and exercises can contribute to their success.

 

Exercises for Back Pain
and Recovery

Many people suffer from back ache and back muscle problems. Much time is spent watching and being careful, and trying not to overstrain the back when it has become locked into a position (for example on an awkward chair). Yet to do next to nothing with the back is, over the long term, likely to cause more problems than fewer. Back ache and other back difficulties are actually made less threatening by using rather than resting the back.

Back problems develop not usually from overuse but from too little use and especially bad posture at the same time. The muscles are not strong, so that when they are called to demanding action they fail. The spine is not used to the load. A fit back is more capable of standing shocks. To make a back fit takes relatively little or specific exercise, yet we often lead lives of so little muscle activity.
The fact that exercise hurts is the point: recovery time gets shorter and shorter when exercise is regular. A bad back does not need rest but requires active mobility. Exercise means back problems are less likely to occur.
Bad backs may be muscle spasms with no damage to the back or nerves. However, greater problems occur with pain below the knees which suggests pressure on a nerve route, sensory changes, such as pins and needles in the bottom, and difficulty with urinating. This is where medical advice is particularly needed. For weakness in muscles, basically it means reverting to a walking stick (height at where the elbow can just bend) on the weakest side, or sides, and waiting for a year or so with ongoing use, trying to avoid those incidents which bring about a spasm. However, conditions vary.
There are exercises at  a time of pain  where gentle application is vital.
 Face Down 
face down: click for contents
Lie with legs straight, arms at the side and head turned to one side. Deep breaths are taken with thinking about letting the muscles of the lower back relax. This is held for three to five minutes to develop a curve. Do it every two hours or six to eight times a day and do this before the exercise below.
 Extension Forearms 
extension forearms: click for contents
The change here is to rest weight on the forearms with elbows tucked in. This is a movement from the above position. Deep breathing again relaxes the muscles of the lower back. Keep for three to five minutes.
It might be less painful to stand. The hands are put to the small of the back with the fingertips touching each other and the feet are apart. The upper body goes back as far as possible for a few seconds keeping the legs straight. Repeat ten times aiming to bend backwards a little further each time. This is an exercise to continue long after the pain has gone, and is a corrective to office workers and others who sit forward and bent at computers.  Stand Extension 
stand extension: click for contents
There are exercises when  the worst pain has gone  where more can be done.
 Lying Flexion 
lying flexion: click for contents
Lying on the back, with head down, and breathing well, the knees are brought to the chest with support by hands and arms keeping the knees bent for twenty seconds. This is repeated ten times a little tighter each time. Finish with the next exercise.
 Extension Up 
extension up: click for contents
With chest down this needs a push on the hands to raise the top half of the body as far as can be done but not totally at first. The back may drop down. After one or two seconds more obviously lower the back to the floor. Now each time raising up try to get higher until the arms are able to be straight. If this is painful, do the stand extension. This exercise should be continued for long after pain has gone.
Exercises suitable when  all pain has gone  supplemented by those already carried out.
 Abdominals Curl 
abdominals curl: click for contents
This is a repetitive curl to develop the abdominals.This is a bending forward lying on the back. Knees are bent and heels tucked in. Hands can either touch the thighs or support (not pull) the head (and therefore neck). It is a slow movement and thigh based hands rise up to the knees. The neck needs to remain as relaxed as possible.
 Hamstring Stretch 
hamstring stretch: click for contents
On the back with feet in contact on the floor, and head staying on the ground, one leg is lifted into the air with hand support on the hamstrings and on the upper calf. Keeping the knee somewhat bent the leg comes towards the chest for 30 seconds. Then do the same for the other leg.
 Back Extension 
back extension: click for contents
This is to build the muscles of the lower back. Arms are stretched backwards as the back is lifted up from a face down lying position. The eyes should look down and the feet should stay on the ground. Lower gently. Around ten repetitions are suitable.
 Quads Stretch 
quads stretch: click for contents
Lying on the front with arms down the sides, head turned and legs straight, the right leg is pulled towards the right buttock. It is held with left or both hands. The heel moves to the bottom for twenty to thirty seconds until there is a stretching feeling in the right thigh. Then do this for the left leg held with right or both hands for the same time. Tilt the front of the pelvis forward for a stronger stretch.
 Knee Roll Stretch 

knee roll stretch: click for contents
First of all, on the back and shoulders on the ground, and breathing well, the legs are straight and alongside each other and arms are down the sides. The right knee is bent and the right foot is placed outside the left knee with the sole to the floor. Then keeping flat on the back, turn the right knee to the left towards the floor as much as possible for twenty to thirty seconds. Do the same for the left knee in the opposite way and try and increase the drop with out breaths.
 Reverse Crunches 
reverse crunches: click for contents
Legs are in the air above the hips slighly bent with back, arms and palms down on the floor. Pulse feet upwards and backwards with a focus on the lower abdominals. Repeat many times and often.

 

Specialist Exercises

 Halfway Squat 
halfway squat: click for contents
This needs a light bar bell across the shoulders. With thighs apart and near vertical, drop down but don't return to the standing position. Do three. This works on the quadriceps, buttocks and calves.
 One Arm Rotation Row 
one arm rotation row: click for contents
This uses a weight bench to the left with a wieght to the right held with the arm down. It is pulled up slowly and the right arm rotates anticlockwise ninety degrees. It rotates back clockwise as the arm goes down. Repeat and then do the opposite way around.
 Open Hand Fly 
open hand fly: click for contents
This needs an incline bench on which to lie. The weights are raised above the head with a tight grip and dropped slowly to just below chest height with hands opened slightly for better chest working to hold there for a few seconds. This exercise is relevant for women, for whom there are additional exercises . For both men and women, the Straight Arm Fly 1 is an alternative.
 Cleavage Enhancer 
cleavage enhancer: click for contents
This is where the chest focussed exercise involves crossing the arms and stretching them out behind the head no wider than the shoulders. If on the floor there should be cushioning behind the head and feet flat on the floor. Palms facing forward, carry out this exercise with increasing numbers of repetitions according to ability, going from ten in the early days to thirty.
 Support Improver 
cleavage enhancer: click for contents
The other aspect is improving bust support. Arms bend at shoulder level, elbows outwards so that the weights are above the shoulders, palms turned inwards. Breathing out, the arms then push up, elbows outwards and palms facing feet, until coming back to the first position when breathing in.
 Pull Up Crunch 
pull up crunch: click for contents
No specialist equipment is needed. It is a three stage movement with hands to the side of the head, slowly moving the head and shoulders off the ground and then moving the hands to outside the thighs, then coming forward further, feet staying flat on the floor. Do this up to twenty times.
 Reverse Oblique 
reverse oblique: click for contents
No specialist equipment is needed. Starting with feet flat on the floor, they come up and the knees are bent at ninety degrees with the ankles crossed. With hands to the side of the head, the shoulders rock (lifting up one side and then the other) from side to side. At each rock the knees should come forwards until the feet go down again. Repeat up to twenty times. This works on the abdominals and obliques.
 Twisting Kickback 
twisting kickback: click for contents
This needs a bench with the left hand and left knee on it and the back nearly horizontal. Pull a weight up in the right hand with palm to the left. The elbow is bent and unbends in a behind position with the weight. The wrist twists so the palm faces upward when behind. Hold behind for some seconds and return. Do two for each arm. It benefits the triceps.
 Hanging Curl 
hanging curl: click for contents
This needs a bench with the left hand and left knee on it and the back nearly horizontal. A weight should hang down in the riight hand with palm to the left. Bend at the elbow to bring the weight up. The elbow points at the floor. Squeeze the biceps muscle, the beneficiary of this exercise. Slowly lower the weight. Do two sets for this arm and the other.
 Reverse Raise 
reverse raise: click for contents
Bending over on a bench so the back is nearly horizontal to the ground, weights are held in the downward arms so that the weights are under the bench with palms facing inward. Keeping the back straight, raise those weights outward to horizontal position, holding for a few seconds and lowering down again. Repeat twice. This works on the shoulders.
 Abdominal Crunch 
abdominal crunch: click for contents
This just needs a good floor and mat. Lie down with knees bent and feet flat on the floor near the buttocks. The hands are placed on the torso or an option is to support the neck but never to pull it.Bring the upper body from the floor, with neck unstrained. This can be repeated many times and will improve the upper abdominals.
Sensual Strength:
Relates to Armchair
 Reverse Abdominal Curls 
reverse abdominal curls: click for contents
This variation to the abdominal crunch also needs nothing more than a floor. On the back, the arms are straight down the sides and the palms are down. The legs are raised up, slightly bent and above the hips. Then the feet are pushed up, with a focus on contracting the lower abdominal muscles. These movements can be repeated smoothly often.
Sensual Strength:
Relates to Facing
Relates to Armchair
 Back Extension 
back extension: click for contents
Lying face down the arms can be stretched backwards and head raised.
Sensual Strength:
Relates to Armchair
Relates to Holding
 Full Sit Up 
full sit up: click for contents
This needs a floor and is similar to the abdominal crunch in starting position, with knees bent to ninety degrees, feet flat on the floor and hands behind ears or crossed on the chest. The difference is to make the trunk vertical as the back continues to come off the floor. Return to the floor. It works on the abdominals and hip flexors and can be repeated often and smoothly, keeping the neck relaxed.
Sensual Strength:
Relates to Facing
 Gluteal Squeeze 
gluteal squeeze: click for contents
This needs no more than a floor. The knees should be bent at ninety degrees with feet flat on the floor lying on the back. The gluteal muscles are squeezed and abdominals contracted to push the hips both upwards and forwards whilst the back and feet stay on the ground. The buttocks and abdominals contract. In one or two sets this and coming back to the start position needs to be done slowly and carefully for a preferred number of repetitions.
Sensual Strength:
Relates to Raising
 Knee Tuck 
knee tuck: click for contents
Here seat arms must be strong and the furniture back needs to give support. Human legs should hang straight downwards and forearms are on the arm rests. Knees are raised upwards until the thighs are 90 degrees to the torso although the lower legs remain downwards. The pelvis should tilt up and forwards to get the lower abdominals felt. The thighs are returned slowly. This can have many repetitions.
Sensual Strength:
Relates to Facing
Relates to Armchair
Relates to Raising
 Press Ups 
press ups: click for contents
No specialist equipment is needed. It requires lying on the floor with hands face down beside the shoulders. The toes retain contact with the ground (through shoes of course) as the hands push the body up. The back and whole body should stay in a line. Repeat many and often. It trains the chest, shoulders and triceps.
Sensual Strength:
Relates to Facing
Relates to Raising
 Static Pressed Up 
static pressed up: click for contents
It just needs a floor. There is no movement, just a hold in the upper press ups position. It strengthens the upper body.
Sensual Strength:
Relates to Raising
 One Handed Press Ups 
one handed press ups: click for contents
No specialist equipment is needed. Start with a press up in the up position except with knees providing the support. Also one arm needs to be behind the back and one palm down on the ground providing support between the shoulders. The back itself does not alter its flat shape but the elbow bends up and down lowering by up to one foot. Try as many repetitions as possible. It does wonders for the arm. One arm may not hold the posture as often as the other.
Sensual Strength:
Relates to Raising
 Seated Cable Row 
seated cable row: click for contents
This needs equipment of cables and handles. The handles are grasped from the seating position with legs in front, slightly bent, and the arms are in a stretched position with a pull on the upper back. Then the arms pull the handles until the hands touch the upper abdominals, and the shoulder blades should move in together. It works on the upper back and biceps and should be done in up to three sessions of twelve.
Sensual Strength:
Relates to Vertical Lifting
 Seated Leg Press 
seated leg press: click for contents
This may need specialist equipment with a chair and springy platform. The back needs support and the legs positioned pressing against a platform with feet angled apart Charlie Chaplin style. The feet should be shoulder width apart. The knees should be more than 90 degrees angled, ready to push the platform. The push should not lock the knee joints. The platform should be guided back. This needs rhythm with two or so sessions of eight to twelve repetitions and will improve the thigh and gluteal muscles.
Sensual Strength:
Relates to Armchair
 Tricep Bench Dip 
tricep bench dip: click for contents
Sitting on the edge of a bench, the bottom can be slid off so that the arms support the back on to the bench. It is a more demanding exercise for the arms if the legs are straightened. They can be bent however to ninety degrees and straightened up.
 Tricep Chair Dip (Alternative) 
tricep chair dip (alternative): click for contents
Sensual Strength:
Relates to Facing
Relates to Holding
 Weight Bend 
weight bend: click for contents
The feet are shoulder length apart and the knees bent. The buttocks go backwards as the torso goes forwards and knees bend. The weights are held with straight arms. The weight should be pulled to the chest in a smooth action. The lower back and biceps are trained. This needs around a dozen repetitions each in two sets.
Sensual Strength:
Relates to Vertical Lifting
 Weight Bicep Curl 
weight bicep curl: click for contents
Sitting on the bench a weight can be raised bending the elbows to bring it to shoulder height. So it is the biceps doing the work. This needs around ten each in three sessions.
Sensual Strength:
Relates to Holding
 Weight Row 
weight row: click for contents
Exercises can include putting a knee on a bench and keeping the back horizontal, looking down and raising weights from an arm stretched out to the torso. This needs around ten in a session.
Sensual Strength:
Relates to Holding
 Weight Squat 
weight squat: click for contents
This is a different move from the one above. Feet are together. The weights are grasped at a standing position and movement is down into a squat position. The back should stay straight and knees above the feet. Rise back. This trains the thighs, upper and lower back , forearms and the ability to lift better. Around eight goes two or three times.
Sensual Strength:
Relates to Holding
 Outside and Inside Thighs 
outside and inside thighs: click for contents
This is a fairly gentle exercise, although with repetitions for variable heights it takes effect. Taking support on the back of the chair, lift one leg up and down some sixteen times and then do the same with the crossover sixteen times focussing on the thigh muscles. Physiologically this exercise suits women better than men.
 Concentric & Eccentric Curls 1 
concentric and eccentric curls: click for contents
The final three exercises are demanding. This one needs a leg curl machine and is in two parts. Legs are hooked with ankles under the lifting pads, knees just off the end. With body down, bring the feet and weight towards the backside and hold a short while. So that is with both legs. Repeat ten times and in four sets. Then make the weight to lift up heavier, and lift it with both legs again. Then hold it with one ankle and lower the other free of the weight. Then lower the leg with the weight on it. This helps the hamstrings and backs of the legs.
 Concentric & Eccentric Curls 2 
concentric and eccentric curls 2: click for contents
 Straight Arm Fly 1 
straight arm fly version 1: click for contents
This exercise has two taxing parts; if too taxing then bend the arms as in the Open Hand Fly. One half uses separate weights and the other a bar.The first goes from nearly touching to out, keeping elbows locked throughout. It is slow movement eight to ten times. Then go on to the second part with a bar. It goes from the head to the long stretch and felt pull and again for eight to ten attempts. This exercise benefits the chest.
 Straight Arm Fly 2 
straight arm fly version 2: click for contents
 Weighted Dip 
weighted dip: click for contents
Is this an alternative to the ball and chain? This effort requires parallel bars and a belt around the middle with weights on chains. palms face in as the dip bar handles are held and extend the arms, and then lower perhaps bending knees to keep the feet off the floor. Do up to twenty of these. This exercise assists the triceps.

 

Specialist Stretches

Sitting upright on the ground legs are stretched out wide as possible. Bend forward at the hips with back straight so that the abdominals move toward the thighs. Advance by leaning more and widening the feet distance more.  Abductors 
Sensual Strength:
Relates to Facing
Sitting upright on the ground legs are stretched out wide as possible. Bend forward at the hips with back straight so that the abdominals move toward the thighs. Advance by leaning more and widening the feet distance more.  Arms 
The forearms get a stretch by being on all fours and having hands out in front, and then turning them so they face in towards the body. Hold them for twenty seconds and repeat.  Back Arch 
Sensual Strength:
Relates to Holding
Relates to Raising
Kneel on all fours with quartered weight distribution. Push the lower back upwards (convex). Lower it (concave). Do this ten times.  Cat 
Sensual Strength:
Relates to Vertical Lifting
Relates to Raising
Stand with the right side to a wall. The right arm goes straight up so the palm of the hand is on the wall above head height with fingers are pointing a little behind. Holding that, turn away from the wall in order to generate a stretch in the chest, shoulder and bicep. Repeat for the left side.  Chest 
Sensual Strength:
Relates to Holding
Relates to Raising
Kneel down, keeping trunk and thighs vertical. The right foot goes in front so that the lower leg makes a forty five degree angle. Keeping the trunk upright, push so that the right knee bends over the right foot.  Hip Flexors 
Sensual Strength:
Relates to Holding
This is a stretch particularly for women but also for men. Lying on the back, the left knee is bent with right ankle placed below the left knee and the right knee is pushed away. It is in this position, with hand holding support on the left thigh that the left leg is brought towards the chest, bringing the right leg with it. Hold for thirty seconds and do the same in the opposite way.  Hip Release 
hip release: click for contents
Lying down, raise both knees up to the chest with hands put to the hamstrings. Hug both knees into the chest area.  Knee Hug 
Sensual Strength:
Relates to Armchair
The head must be relaxed with this, lying on the back. Both knees come up to the chest. The hands on the back of the thighs pull the legs to the chest.  Lower Back 
Sensual Strength:
Relates to Facing
The right leg is straight and the left leg bent when lying on the ground on the back. The left foot goes outside the right knee. The shoulders stay on the ground as the left knee lowers to the ground on the right. Repeat for the right knee.  Lower Trunk Rotators 
Sensual Strength:
Relates to Armchair
This time both legs are bent with feet flat on the ground and the head, as ever, stays relaxed. One leg goes up with one hand on the hamstrings and the other on the upper calf. The leg goes slowly towards the chest with knee slightly bent. Repeat with the other leg.  Lying Hamstring 
Sensual Strength:
Relates to Armchair
Kneel holding a rail at shoulder width and height. Go backwards dropping the chest down and keeping the back straight.  Mid Back 
Sensual Strength:
Relates to Vertical Lifting
Both legs are straight out and parallel sat on the floor. The right foot goes beside the left knee relaxing the right leg. Keeping the back straight, bending forward at the hips so the abdominals move toward the thighs. Or stretch both legs at once.  Seated Hamstring 
Sensual Strength:
Relates to Facing
One foot is in front of the other but a hip width apart while stood up. Keeping the feet flat on the ground and the head looking forwards, bend the knees a little supporting the weight on the back leg. Bend over somewhat from the hips.  Standing Hamstring 
Sensual Strength:
Relates to Vertical Lifting
Stand in front of a chair. Put the top of a foot back on to the chair seat. Tightening the stomach and gluteals, and keeping the leg relaxed, push the stomach out somewhat.  Thighs 

 

Adrian Worsfold