What's the best one-stop leg exercise?
Try the plate drag. It beats another session at the leg-curl machine in three ways: It challenges your back, abs, and hamstrings, says Tanya Miszko, Ed.D., C.S.C.S., a research exercise physiologist at the VA Medical Center in Atlanta. New beef will be popping out all over.
Here's how to do it:
Lie on your back with your legs straight, grab a power rack or stationary object to brace yourself, and place your left heel in the hole of a weight plate.
1. Slide the weight as close to your body as possible by bending your knee.
2. (Your right leg stays straight.) Push the weight back to the starting position and repeat. Finish all of your repetitions, then switch legs. To emphasize your glutes (that is, your butt), start with your left leg in the same position as before, but bend your right knee and place your right foot flat on the floor. Then lift your hips so your body forms a straight line from shoulder to right knee for the entire move.