Quads

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.

Forward Lunges

Difficulty: Beginner

  1. Step forward with one leg.
  2. Lower your body until your rear knee nearly touches the ground.
  3. Ensure you remain upright, and your front knee stay above the front foot.
  4. Push off the floor with your front foot until you return to the starting position. Switch legs.

Leg Extension

Difficulty: Intermediate

  1. Sit on the machine with your back against the cushion and adjust the machine you are using so that your knees are at a 90 degree angle at the starting position.
  2. Raise the weight by extending your knees outward, then lower your leg to the starting position. Both movements should be done in a slow, controlled motion.

Step Up

Difficulty: Beginner

  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.