Quads Exercises
HIP ADDUCTION
Sit on the machine and allow back to be supported by the pad.
Select the proper resistance .Place legs on arm movements.
Adjust the lever on the side of the machine so that the movement arms are as far as possible with the ...
HIP ABDUCTION - MACHINE
Sit in the machine with your back pressed firmly against the back pad and grasp the handles.
Engage your abdominals and press your knees apart as far as your flexibility allows. Back your knees together slowly, keeping the weight stack you are lifting ...
BARBELL HACK SQUAT
Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width.
Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a ...
SIDE LUNGE
The side lunge stretches the legs and, when done quickly, generates enough movement to provide an aerobic workout.
The movement requires bending one knee while stretching out the opposite leg.
A weight or ball may be used to help keep the ...
INNER THIGH CIRCLES
Inner thigh circles use small, repetitive motions to tone and strengthen the leg.
You can vary the intensity of the movements, depending on whether your aim is precision or vigorous exertion.
Assume start position as shown by lying on your side, propped ...
SIT SQUATS
Stand with your feet shoulder width apart.
Begin the movement by flexing your knees and hips, sitting back with your hips.
Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until ...
PLIE DUMBBELL SQUAT
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
Your toes should be facing out. Your arms should be stationary ...
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