HOW: Start by lying face down with your arms out to the side of your in the shape of a "T". Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the...

HOW: Start by lying face down with your arms by your side. Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the ground - not your lower back. While keeping your...

HOW: Get set up first by placing a barbell around thigh height on a rack. You can also perform this exercise on a box, bench, or any other object around that height. Then get down on both knees and place the end of your...

HOW:  Get into the quadruped position on all fours with your toes up. You want to position your toes so that they are pointing towards your head. Slowly shift your hips back and put more weight onto your feet. You can even shift sideways...

HOW:  Follow this foolproof guide to wake your quad back up! Use a stretch strap or towel and place it around the balls of your feet, holding onto both ends of the towel with your hands. Laying on the ground or on a table...

HOW:  Example – right TFL and QL. Get set-up standing followed by taking a step backwards and to the opposite side. For example, if you step with your right foot, it should be behind and to the left of your left foot. Now reach...

HOW: Start by lying on your back. Bend your opposite knee. The first step is let your foot turn out, this will put your hip in the desired position. Next, you must perform a very strong quadricep set by squeezing your thigh as hard...

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