| Purpose: Tone and refine the muscles of the quadriceps and glutes. Secondary stress is placed on the hamstrings. |
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| Equipment variations: Dumbbells, barbells or smith machine.
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| Starting position: Place a light weight barbell behind your neck and grip it close to the plates (wide grip). Point your toes straight ahead with your feet about eight inches apart.
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| Performance: Begin by stepping forward about three feet with your left foot. Keep your toes forward and planted firmly to maintain balance. Bend your left leg slowly and in a controlled fashion. This will bring your right knee close to the floor. Your left thigh should be parallel with the floor. You should now be feeling a stretching sensation in your right quadricep. This is the bottom of the movement. Return to the starting position by pushing off with your left leg. Alternate legs and complete the desired number of repetitions in this fashion. |
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