Profile: Compound exercise for the
quadriceps and glutes
Suitability: Beginner / Intermediate
/ Advanced
Target Muscles: Quadriceps, Glutes,
Thighs
Equipment: Dumbells
Start / End Phase
Mid Phase
Use a weight that allows you to
control the exercise with strict form suited to your training goals. Stand
facing angled sideways to a mirror so you can observe your technique
Take the dumbells and allow your arms
to hang down the sides of your body
Keep your back and
kneel down with one knee onto the ground until the knee of
your leading leg is at a ninety degree angle to the ground. At the same time
you must bend the knee of the trailing leg also to a 90 degree angle with the
ground
Hold this position and stand upright
and make sure your feet are pointing forward
Inhale whilst you lower your trail
knee down towards the ground by bending the front leg down to a ninety degree
angle
Exhale whilst contract your
quadriceps and use them to extend your knee until straight again
Ensure that your leading legs knee
does not go over your toes
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