Watch free exercise videos with workouts and exercises to strengthen your quadriceps at FitnessMagazine.com.
lower your self down about 2 more inches and hold that position for 1 or 2 counts. The skater's lunge targets your glutes, quadriceps , hamstrings, hips, and core. If you wanna make this exercise easier, don't hold weights and bend your front knee only
torso and reach your arms out to the sides, come up on your heels until your back is flat. You should really feel this in your quads . Then return to a crouch position, lift your heels back on the ground and your hands stretched out between your legs. Do
your weight in your heels, making sure your knees do not pass forward of your toes. The Dumbbell Squats target your abs, quads , hamstrings, and glutes. For a bigger challenge, try doing it without the weights. But as you return to the standing position
up, and repeat the sequence for 8 reps on this side. This total body move works your upper body, your chest, triceps, and your shoulders. It also works your core and your glutes, hamstrings, quads , hip flexors, and inner thighs.
down, keeping the weight in your heels and your arms extended. Hold the squat for one then come back up. Keep your arms lifted as you do 12 to 15 squats. This move works your shoulders, arms, and back as well as your gluts and quads .
over the ankle of your front foot. Be sure to keep to your torso perpendicular to the floor. This move targets your glutes, quads , and hamstring. For a bigger challenge, try rotating your torso in the opposite direction of your lunge. In other words
Now, switch sides, lunging back with your left foot on the stair. Then hinge forward and raise your left foot. Repeat the lunge and hinge on this side for 12 reps. This move works your lower back and abs and your hamstrings and quads .
your ankle. When you rotate, bring the dumbbells over the outside of your right thigh. Single-leg rotations target your quadriceps , hamstrings, gluts, hips, and obliques or side abdominal muscles. After you've completed 10 reps, switch sides and
your chin. When your lunging back with one leg, tap your opposite hand to the floor by your foot. Your other arm should be raised in front of your head and your palm facing out. This exercise targets your quads , hamstrings, and gluts.
hand as close to the foot as you can, and come back up, repeating the bend, twist, and row for 6 to 8 reps again as before. This move works your shoulders, your abs and obliques, and your glutes, outer thighs, quads , and hamstrings.