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...

Kettlebells

Step Up

  1. Standing up straight, using a bench as a step, raise one foot onto the bench and hold the kettlebell in the same arm as the straight leg.
  2. Stand and bring both feet onto the bench. Slowly lower your leg back down to the starting position.
  3. Repeat.

Goblet Squat

  1. Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than your shoulders.
  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 the starting position.

Heels Up Goblet Squat

  1. Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than your shoulders and the heels slightly raised on a surface.
  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 the starting position.

Reverse Lunge

  1. Stand straight with your feet slightly apart and hold a kettlebell in one hand.
  2. Bring the same leg as the arm holding the kettlebell behind you, squat down until your back knee touches the ground, keeping your back straight.
  3. Return to the starting position and repeat.