Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab


View Instructions


  • No Equipment Needed

Muscle Groups

  • Hips & Buttocks
  • Legs


  • Leg warm-up
  • Hip mobility
  • Knee mobility
exercise multishot

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period


  • As one knee goes up, the opposite hand goes up.
  • The elbows remain bent, and they must swing in rhythm with legs.
  • Reach each knee up as high as possible, but make sure the foot remains under the hips.
  • As the knees move up, make sure you pull the toes up as well.
  • Drive each leg down quickly, striking the foot on the ground abruptly to propel the next step.
  • The goal is quick leg movement.


  • Drive the top foot forward and down rapidly (not just letting it fall lazily)


  • Not kicking the foot forward right before the leg returns to the ground
  • Keeping the arms stiff
  • Hunching