Quads


The quadriceps consist of four heads (hence the name quadriceps). The heads are: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. With the exception of the rectus femoris, all of the heads of the quadriceps have one function, which is extending the knee. That means that the quadriceps are active every time you walk or stand up. Additionally, and in conjunction with the hamstrings, the quadriceps stabilizes the knee. More...

Dumbbells

Goblet Squat

Difficulty: Beginner

  1. Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than shoulder width.
  2. Sink down into the squat, keeping your elbows inside the track of your knees.
  3. Push through your heels while keeping your chest up and return to starting position.