Outer Quadricep

Barbell Squat

Difficulty: Advanced

  1. Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
  2. Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
  3. Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
  4. Raise the bar back to starting position, lift with your legs and exhale at the top.

Curtsy Lunge

Difficulty: Intermediate

  1. Step your left foot diagonally behind your right leg, crossing it behind your body. Bend your knees and lower your hips until your left thigh is parallel to the floor and your right knee is hovering just above the ground.
  2. Push through your right foot to straighten your legs and return to the starting position.
  3. Repeat the movement with your other leg.

Barbell Curtsy Lunge

Difficulty: Intermediate

  1. Place the barbell on your back
  2. Step your foot back and around while simultaneously bringing the weight down.
  3. Return to start and repeat on other leg.

Landmine Curtsy Lunge

Difficulty: Intermediate

  1. Stand facing the barbell while holding the end of the bar at your side with one hand.
  2. With the leg on the same side of your body as the barbell, lunge backward and across your body at a 45 degree angle while keeping your weight on your front heel to lower your back knee gently to the ground.
  3. Drive through your front heel as you step back to the starting position, and repeat for the desired number of reps before switching sides.