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Bodybuilding Exercises Step by Step Guide – Part III

This is the third and last part of the article for learning the basics of bodybuilding. You can read previous two parts of the article by clicking the following links.

Bodybuilding Exercises Step by Step Guide – Part I

Bodybuilding Exercises Step by Step Guide – Part II

We hope that you have liked the previous parts of the bodybuilding guidance and hope that the final part will also help to learn the bodybuilding art. In this article we will cover the remaining parts of the muscles of your body including lower back, Abs, Quads, Gluts, hamstring and Claves. We are sure that by reading this complete package of bodybuilding guidance you will become completely aware from the art of the bodybuilding. We will also bring pictures and videos to help you that how you can perform the workouts.

Bodybuilding lower back, Abs, Quads, Gluts, hamstring and Claves

Lower Back

Lower back muscles are also important in your physical structure, a stronger back will help you to lift the more weight and make you strong. Although back muscles are not visible to the public but it is necessary for you to develop back muscle for remaining fit. Following are the workouts that will make strong to you back muscles.

  • Atlas Stones
  • Axle Deadlift
  • Deadlift with Bands
  • Deficit Deadlift
  • Hyperextensions With No Hyperextension Bench
  • Rack Pulls
  • Seated Good Mornings
  • Stiff Leg Barbell Good Morning
  • Weighted Ball Hyperextension


Abs workouts are considered as the most difficult and painful workout to perform. It requires a lot of energy and patience but it is necessary to perform these workouts. You can’t neglect Abs exercises in bodybuilding because you cannot get a perfect look without proper Abs. Following are the important workouts of Abs exercises; hope it will be beneficial for you

  • 3/4 Sit-Up
  • Ab Crunch Machine
  • Ab Roller
  • Air Bike
  • Barbell Ab Rollout
  • Bottoms Up
  • Butt-Ups
  • Cocoons
  • Cross-Body Crunch
  • Decline Crunch
  • Decline Reverse Crunch
  • Dumbbell Side Bend
  • Hanging Pike
  • Press Sit-Up


Quads or quadriceps muscle is located in upper leg that is your front and back thighs. Many bodybuilders don’t give importance to the muscles of lower body but you should develop your leg muscle as well. When you have a perfect upper body and a normal lower body then it will not give a good look to you. Quads workouts seem difficult in the beginning but with the passage of time things come easier and you enjoy it. Following are the good workouts that help to develop your Quad muscle.

  • Barbell Full Squat
  • Backward Drag
  • Barbell Hack Squat
  • Barbell Squat
  • Barbell Walking Lunge
  • Bicycling
  • Bodyweight Squat
  • Box Squat
  • Clean from Blocks
  • Dumbbell Rear Lunge
  • Elliptical Trainer
  • Kettlebell Pistol Squat


Glutes or gluteus maximus and medius muscles are located on the hip area of the body. These muscles should be developed especially by women. You shouldn’t ignore any muscle and give proper attention to the each and every muscle of your body. Following are the workouts that help to improve you glutes mucle,

  • Barbell Glute Bridge
  • Butt Lift (Bridge)
  • Flutter Kicks
  • Hip Lift with Band
  • Kneeling Squat
  • One-Legged Cable Kickback
  • Single Leg Glute Bridge
  • Step-up with Knee Raise


Sports personnel must know about the importance of hamstring muscle, this muscle is used more than any other muscle of your body. When you got hamstring injury then you don’t able to move properly and can’t perform sports activity. So it’s too important to do workouts that make stronger to your hamstring. Hamstring is the area of leg that is situated under the Quads muscle on the back side of your leg. We bring high ranked workouts for you to make strong your hamstring muscle and remain fit. Following are the workouts that improve your hamstring muscle; we will also bring the complete instruction that how to perform these workouts so keep connected with us.

  • Clean Deadlift
  • Dumbbell Clean
  • Floor Glute-Ham Raise
  • Front Leg Raises
  • Hang Snatch
  • Kettlebell One-Legged Deadlift
  • Knee Tuck Jump
  • Leg-Up Hamstring Stretch
  • Lying Leg Curls
  • Power Clean from Blocks
  • Power Snatch
  • Reverse Hyperextension
  • Romanian Deadlift from Deficit


Claves is the back part of your lower leg that is under the knee and above the ankle. This muscle needs also workouts to develop properly. If you perform below mention workouts once a week, then we sure that you will get a strong and big clave muscle. Be careful while performing these workouts because a little injury can be so harmful for you. Claves workouts are follows:-

  • Ankle Circles
  • Balance Board
  • Barbell Seated Calf Raise
  • Calf Press
  • Calf Press On The Leg Press Machine
  • Donkey Calf Raises
  • Rocking Standing Calf Raise
  • Seated Calf Raise
  • Smith Machine Calf Raise
  • Standing Dumbbell Calf Raise
  • Standing Calf Raises


  • Start-Up your exercise with light warm-up workouts
  • Don’t try to lift too much weight than your ability, it can be harmful
  • If you are not easy to perform any workout then leave that game.
  • Give a proper rest to your body muscles, we suggest a 2 day rest in a week
  • Take a proper sleep of 8 hours
  • Take a proper food and avoid local supplements.
  • Beginners should do workout under the instruction of gym instructor

In future we will bring the complete way that how you can perform all the work out which are mentioned in this article. Stay connected with us to learn the complete art of bodybuilding and make your body more beautiful and fit.

One comment

  1. Very nice updates

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