moves in an arc directly overhead to locked arms. When the lifter is secure in this position, he rises (overhead squat), completing the lift. Bulgarian Split Squats The Bulgarian Split Squat is a squat variation and is performed by resting the back foot on a elevated surface, such as a bench, with your other foot out in from of you on the floor. With a dumbbell in hand, or body weight, you bend and lower your front leg until the dumbbell reaches the floor, and then using your front leg, push up into starting positon. This exercise targets hamstrings, glutes, and quadracieceps, making it a great full body movement. This movement also requires good balance and stability, so core strength is an important aspect as well. Equipment required Bench, dumbbell or body weight. Variations are leaning upper body forward slightly put more stress on the glutes, while keeping body straight upright targets more quadriceps. Calves Standing calf raise The standing calf raise is performed by plantarflexing the feet to lift the body. If a weight is used, then it rests upon the shoulders, or is held in the hand(s). This is an isolation exercise for the calves; it particularly emphasises the gastrocnemius muscle, and recruits the soleus muscle. Equipment Body weight, dumbbells, smartbells, doorbells, cowbells, bell peppers, barbell, Smith machine or standing calf raise machine. Major variants One leg (the other is held off the ground); donkey calf raise (bent over with a weight or machine pad on the lower back). Seated calf raise The seated calf raise is performed by flexing the feet to lift a weight held on the knees. This is an isolation exercise for the calves, and particularly emphasises the soleus muscle. Equipment Barbell or seated calf raise machine; can also be done on a leg press machine. Pelvis Vaginal weightlifting refers to strength training using the contraction of the pelvic floor muscles to lift weights after inserting an attachment in the vagina. Upper body Pectorals (chest) The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps. The bench press is the king of all upper body exercises and is one of the most popular chest exercises in the