Quadriceps Exercises

 
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Front Lunge

  • Feet hip width apart
  • Bar positioned across front of shoulders
  • Upper arms parallel to floor
  • Take a large step forward, descend until leading thigh is parallel to floor
  • Return to start position by rapidly extending leading leg
  • Maintain upright posture throughout
 
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Goblet Squat

  • Stand with feet wider than hip width apart
  • Hold a kettlebell by the horns
  • Squat down into a deep squat position
  • Pause, stand and repeat
  • Maintain strong, upright posture throughout
 
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Knee Extension

  • Adjust machine to suit
  • Sit into chair, position pad across lower shin
  • Fully extend knee joint
  • Lower slowly
 
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Lateral Lunge

  • Stand with feet wide apart, toes pointing forward
  • Sit to one side by bending one leg & keeping the other straight
  • Descend until top of thigh is parallel to floor
  • Keep heels flat on floor and rotate hips if necessary
 
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Lateral Step Down

  • Select box, knee high or lower
  • Stand beside box with near foot on box
  • step up quickly to the box
  • Very slowly lower back to the start position
  • The lowering phase should take 3-5 seconds
  • Repeat
  • Maintain alignment of knee over foot and upright posture throughout
 
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Leg Press Machine

  • Feet & knees hip width apart
  • Control descent to 90 degree knee flexion
  • Return to start position by extending knees
  • Avoiding hyperextension knees
  • Maintain flat feet throughout