Quads

*All illustrations reprinted with permission from ISSA and Fred Hatfield

Exercise:	Execution:
Leg Extensions Difficulty Level - Easy	Execution:
	Sit on the leg extension machine with your back against the pad and feet under the pads. Place the pads just above the feet. Curl the legs up until you reach the top position. Lower weight back to starting position. Lower legs should be vertical to the floor.
Hack Squats Difficulty Level: Easy	Execution:
	Lay back in the hack squat machine with shoulders place on the pads. Place feet about shoulder width apart (or where comfortable) with toes pointed out slightly. Squat down until there is about a 90 degree angle in the knee joint as shown in the illustration. Push back up until you are back in the starting position. Repeat for recommended reps.
Lunge Walking Difficulty Level: Medium	Execution:
	Grab two dumbbells and hold them to your side. Step forward with your right foot until your upper thigh is about parallel with the floor. Keep a slight bend in your left leg. Take a step forward with the back leg and continue the form while walking.
Lunges Difficulty Level: Medium	Execution:
	Lunges are performed exactly like the above walking lunges, except, instead of walking forward, you step back and repeat with the other leg. Both can be done with either dumbbells or barbell.
Squats Difficulty Level: Hard	Execution
Squats must be performed correctly. Click here for the correct form.	Squats are one of the best overall exercise you can perform!