QUADRICEPS

BODY WEIGHT SQUATS (WALL SITS)-

Stand with legs slightly outside shoulder width and rotate hips and feet out about 20-30°.  Hips and knees are slightly bent with trunk slightly forward with weight over ankles.  Slowly lower body to point where legs form about a 90° angle.  Hold with contraction in buttocks, quads, and hamstrings.  Slowly extend the legs keeping weight over ankles back to original position.

TARGET MUSCLES: GLUTEUS, HAMSTRINGS, QUADRICEPS

DUMBBELL SQUATS-

Stand with legs slightly outside shoulder width and rotate hips and feet out about 20-30° holding dumbbell in front of body between legs.  Hips and knees are slightly bent with trunk slightly forward with weight over ankles.  Slowly lower body to point where legs form about a 90° angle.  Hold with contraction in buttocks, quads, and hamstrings.  Slowly extend the legs keeping weight over ankles back to original position.

TARGET MUSCLES: GLUTEUS, HAMSTRINGS, QUADRICEPS

BARBELL SQUATS-

Stand with legs slightly outside shoulder width and rotate hips and feet out about 20-30° place the bar just above the shoulder blades.  Hips and knees are slightly bent with trunk slightly forward with weight over ankles.  Slowly lower body to point where legs form about a 90° angle.  Hold with contraction in buttocks, quads, and hamstrings.  Slowly extend the legs keeping weight over ankles back to original position.

TARGET MUSCLES: GLUTEUS, HAMSTRINGS, QUADRICEPS

MACHINE SQUATS­-

Stand with legs slightly outside shoulder width and rotate hips and feet out about 20-30° place the bar just above the shoulder blades.  Hips and knees are slightly bent with trunk slightly forward with weight over ankles.  Slowly lower body to point where legs form about a 90° angle.  Hold with contraction in buttocks, quads, and hamstrings.  Slowly extend the legs keeping weight over ankles back to original position.

TARGET MUSCLES: GLUTEUS, HAMSTRINGS, QUADRICEPS

MACHINE LEG PRESS-

Adjust seat so that legs are slightly less than 90° and shoulder width apart.  Grasp handles press back, shoulders and head firmly against pad.   Straighten legs pressing through heels and return to original position and repeat slowly.

TARGET MUSCLES: GLUTEUS, HAMSTRINGS, QUADRICEPS

MACHINE QUAD EXTENSIONS (LEG EXTENSIONS)-

Sit in machine with knees at pivot point and ankles in back of pad.  Keep back straight against pad.  Slowly straighten legs and bring back to form a 90° angle. Return to original position and repeat.

TARGET MUSCLES: QUADRICEPS

STEP-UPS-

Place step in front holding dumbbells in both hands.  Place right foot on bench bringing left foot up to right, then right foot down and left.  Alternate starting feet and repeat.

TARGET MUSCLES: GLUTEALS, HAMSTRINGS, QUADRICEPS

SAFETY TIPS:

·         DO NOT arch your back.

·         KEEP movements slow and controlled.

·         KEEP your feet straight to perform the exercise.

·         DO NOT lock your knees.

·         KEEP head and back against pad.