Quadriceps

Squat

Bodyweight_Squat1SquatBarbell_Squat

  • This can be done with no weight, dumbbells or a barbell
  • Stand with your feet slightly wider than your hips
  • Roll your shoulders back and down, keep your spine in neutral position and contract your abdominals by pulling your belly button in towards your spine
  • If using no weight, place your hands behind your head or extend your arms out in front of you.
  • Place your body weight into your heels so you are able to wiggle your toes
  • Keeping a stable torso, straight spine and lifted chest, bend your knees while driving your hips back as if you are sitting in a chair
  • Continue down until your thighs are parallel with the floor. Make sure your weight is in your heels and your knees are directly over your ankles, not over your toes
  • Engage your core, push through your heels, and drive your body back up to standing position.

Step-Up

Step-Up

 

 

 

  • Stand facing a bench or a box. This is start position.
  • Step onto the bench with your left leg making sure your knee stays directly over your ankle and not over your toes
  • Bring your right leg up and raise your knee in front of you
  • Step down with your right leg followed by your left leg to return to start position

Stationary Lunge

Bodyweight LungeDumbbell LungeBarbell Lunge

  • This exercise can be done with no weight, dumbbells or a barbell
  • Stand with feet shoulder-width apart
  • Step forward with one leg, bending both knees to form 90 degree angles
  • Be sure to keep your front knee directly over your ankle, not over your toes
  • Hold for one count, push right heel into the ground, and drive the body up so both legs are straight
  • Complete one set on right leg before moving to the left leg

Split squat

Split Squat

  • Stand with your back facing a bench holding a dumbbell in each hand with palms facing in
  • Place the top of your right foot on the bench behind you. This is start position.
  • Lower into a single leg lunge by bending your front knee and dropping your back knee.
  • Keep your back straight, abdominals contracted and your front knee directly over your ankle, not your toes.
  • Lower as far as you can and hold for one second.
  • Push front foot into the ground and drive your body up to straighten your leg and return to start position.
  • Complete one set on left leg before moving to the right leg

 

Photos courtesy of WORKOUTLABS.COM
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