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Quadriceps

Bodyweight Squat

► Exercise Instructions 1. Place your hands behind your head and stand with your feet shoulder width apart, then start flexing your knees and hips, sitting back with your hips. 2. Keep moving down to full depth, as you squat, keep…

Plie Dumbbell Squat

► Exercise Instructions Stand up straight while holding a dumbbell at the base with both hands and place your legs so they are wider than shoulder width apart and your knees slightly bent and your toes should be facing out, then while…

Dumbbell Step Ups

► Exercise Instructions 1. Hold a dumbbell in each hand while standing up straight with the palms of your hands facing the side of your leg then step with your right foot on the elevated platform by extending the hip and the knee of…

Leg Press

► Exercise Instructions 1. Sit down on the leg press machine and place your legs on the platform in front of you with your feet shoulder width apart, then lower the safety bars holding the weighted platform in place and press the…

Single-Leg Press

► Exercise Instructions 1. Load the sled to a suitable weight and seat yourself on the machine, placing one foot on the platform in line with your hip with your free foot on the ground and keep a straight torso with your head and chest…

Smith Machine Squat

► Exercise Instructions 1. Set the bar on a rack that best matches your height and select the suitable weights then load them and step under the bar and place the back of your shoulders (slightly below the neck) across it, then hold on…

Smith Machine Leg Press

► Exercise Instructions 1. Place a smith machine bar around 40 to 60 centimeters off of the ground and make sure it is resting on the safeties and once you load the bar with the suitable weights, lay underneath the bar and position the…

Leg Extensions

► Exercise Instructions Select the suitable weight and sit on the leg extension machine with your legs under the pad and the hands holding the side bars and adjust the pad so that it falls just above your feet and make sure that your…

Dumbbell Lunges

► Exercise Instructions 1. Hold two dumbbells in your hands by your sides while standing with your torso straight. Then step forward with your left leg around 60 centimeters or so from the foot being left stationary behind and as you…

Bodyweight Lunge

► Exercise Instructions 1. Stand straight with your hands on your hips and your feet shoulder width apart then step forward with one leg, flexing the knees to drop your hips. Lower yourself until your back knee nearly touches the…