Exercises for the Quads

1. Sit on the leg extension machine with your back against the pad and feet under the pads. Place the pads just above the feet.

2. Curl the legs up until you reach the top position.

3. Lower weight back to starting position. Lower legs should be vertical to the floor.

1. Lay back in the hack squat machine with shoulders place on the pads.

2. Place feet about shoulder width apart (or where comfortable) with toes pointed out slightly.

3. Squat down until there is about a 90 degree angle in the knee joint as shown in the illustration.

4. Push back up until you are back in the starting position.

5. Repeat for recommended reps.

1. Grab two dumbbells and hold them to your side.

2. Step forward with your right foot until your upper thigh is about parallel with the floor. Keep a slight bend in your left leg.

3. Take a step forward with the back leg and continue the form while walking.

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.