Rope Sissy Squat
Holding a rope attached to the lowest cable setting at chest height, stand with your feet and knees together. Lean back and bend your knees to lower yourself down, going up on your toes when doing so. Extend your knees to return to the standing position. Elevating the feet on a 25-pound weight plate might be necessary for those with tight calves and will help place more emphasis on the quads and glutes.
Machine Shoulder Press
Position a bench in the centre of a Smith machine and load each end of the bar. Using a false (thumbless) grip, unlatch the hooks and lower the bar behind your head, at or just below your ears. Engage your shoulders and triceps to extend your arms and press the weight back up.
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