Class Set – Do NOT write on this paper!!!
Quadriceps: The quadriceps femoris is a large group of thigh muscles that run across the front of the
femur to the knee. The name, in Latin, means "four-headed muscle of the femur." These strong, lean
muscles are also known as the quads. Many people build their quads by using weight lifting techniques,
such as squats and lunges. There are a number of exercises you can do without heavy equipment at
home or at the gym. This article will tell you how to work quads without weights.
1. Wall Squats - Lean head, shoulders, lower back, and butt against a wall, with feet about 18
inches in front. Keeping knees hip-width apart, slide down the wall until you are in a chair-like
position. Your legs should not go any lower than a right angle to the floor. Hold position for 30
seconds; work up to five minutes.
2. Stair Climber - Stand sideways at the bottom of a staircase. In a scissor-like motion, cross your
outer leg to reach the step. Pull your other foot off the floor and place on the second step. Walk
sideways up the flight of stairs; return to bottom normally. Then scissor your way up facing the
opposite direction, leading with other leg. Start with one flight for each leg; work up to five.
3. Lunge - Stand with hands on hips, legs hip-width apart. Take a big step forward with your left leg
until your left thigh is parallel to floor. Do not allow your knee to extend in front of your toes.
Let your back leg bend and heel come off the floor. Do not lean forward. Push off the left leg,
and step back into starting position. Repeat with right leg. Start with eight repetitions on each
leg; work up to 20.
4. Ball Squeeze - Sit in a chair, leaning slightly forward, arms at sides, feet flat on the floor. Place a
medium-size ball between your legs above your knees, with just enough pressure to hold the
ball in place. Squeeze the ball with your inner-thigh muscles. Then release just enough to hold
the ball in place. Start with 10 squeezes; work up to 30.
Hamstrings: Your hamstrings, a trio of muscles along the back of the thighs, help you bend and
straighten your knees and extend your legs from the hips. Weak hammies make it tougher to run and
kick, and contribute to lower-back and knee pain. To stretch and strengthen these under-appreciated
movers, try these five fave moves.
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Hamstring March - Equipment: Bosu Ball (optional) Repetitions: 10-12a) Lie face-up with
head and shoulders on a Bosu (or on the ground), arms extended at sides, and knees bent.
Raise hips so body is aligned from shoulders to knees. Lift right leg so knee is directly over
hip.b) Extend leg in front of you so thighs are parellel. c) Return to the starting position and
repeat with left leg to complete 1 rep.
Hamstring Curl with Towel - Equipment: Towel - Repetitions: 10-12a) Lie face-up on a
smooth floor and place feet on a towel, knees bent 90 degrees. Rest arms on the floor out
to the sides. Lift hips and toes. b) Keeping hips off the floor the entire time and abs tight,
straighten legs as far as you can, then bring them back in to the starting position; repeat.
Dead Lift - Equipment: 8- 15-pound dumbbells Repetitions: 10-15a) Stand holding
dumbbells, arms hanging in front of thighs, palms facing in, feet hip-width apart and knees
slightly bent. Squeeze shoulder blades down and together and contract abs, bringing spine
to a neutral position. b) Keeping knees slightly bent, with back and arms straight, flex
forward at hips until you feel a slight tension in your hamstrings. Contract your butt and
hamstrings, straighten to an erect position and repeat.
Plank Dumbbell Hamstring Curl Equipment: 5- 10-pound dumbbells Repetitions: 12-15a)
Kneel with palms on ground, arms straight, wrists in line with shoulders. Hold a dumbbell
behind right knee by squeezing calf against it. Straighten left leg behind you, balancing on
the ball of left foot, and contract abs so body forms a straight line from head to left heel. b)
Maintaining this position, lift right knee up to hip height. Lower and lift knee for all reps;
switch legs.
Seated Hamstring Stretch - Equipment: Balance Ball, Resistance Band
a) Sit on ball with hands on thighs, knees bent and aligned with ankles, then straighten one
leg, toes up, heel on floor.
b) Inhale as you push ball back with buttocks and lengthen spine, then exhale as you hinge
forward from hips toward extended leg until you feel a stretch in your hamstrings.
c) Hold for at least 30 seconds, then bring torso up and repeat with opposite leg.
Gluteals: "How do you get your butt like that?" is the fitness question I hear the most. And before you
say it, yes, genetics play a part. Just like a pretty smile or clear skin, there are people born with a genetic
booty advantage, but that doesn't mean it's impossible to improve your glutes. Women often turn to
cardio to "get a butt," but the clear path to a better booty doesn't go through the treadmill or the
elliptical. Instead, start with weights. When it comes to training, I prefer to stick with the basics. People
think they need 10 different exercises to fashion a fine pair of cheeks, but that's not what it takes. When
it comes to toning your glutes, you only need two things: drive and dedication—and I mean real
dedication. You must train your glutes hard and diligently to get a great response. If you stop every time
it gets difficult or whenever it burns, you're not going to get anywhere.
1. Squats - Squats are the king of lower-body exercises. Why? Well, they work pretty much every
muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get
the most out of the movement. With a back squat, stopping at parallel or just barely below puts
most of the emphasis on your quads, leaving your glutes less engaged. Squatting until you're
below parallel—the lower the better—puts the emphasis on your glutes and hamstrings. The
narrower your stance, the more focus you put on your quads. When squatting, be sure to
maintain proper form: Keep your legs shoulder-width apart and your toes pointed slightly out.
2. Weighted Walking Lunges - These elevate your heart rate and will make you sore the next day.
With your arms at your sides and a dumbbell in each hand, step forward. Lunge and alternate
legs with each step. Lunge low. Make sure your front knee never extends past your toes.
3. Barbell Hip Thrusts - The hip thrust activates and builds the upper glutes to a much greater
extent than squats, and even to a greater extent than deadlifts. Sit on the ground with your back
against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keep your
knees stable, raise the barbell by extending your hips, and push your hips upward with your
glutes. Rise until your body forms a straight line from your shoulders to your knees, then slowly
lower back to the ground. Squeeze your glutes at the top.
4. Stiff-Legged Dealifts - To do these properly and take the focus off your lower back, push your
hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my
feet positioned in a close stance, but you can make them sumo—feet wider than shoulder-width
apart and slightly pointed out—to switch things up. Keep the bar as close to your legs as you
can. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then
come back up. Don't let your lower back round.
5. Bulgarian Split Squats - With these, as with most exercises, positioning is the key. The closer
together your legs are, the more you target your quads. The farther you place your front leg in
front of you, the more emphasis you place on your glutes. With your back foot situated on a
bench or box and your chest high, drop your back knee to the floor. Go down as far down as you
can. Repeat.