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Archive for the ‘Quadriceps Exercises’ Category

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Lateral Wall Squats

By admin on Sunday, January 25th, 2009 | No Comments

Description The lateral swiss ball squat is commonly implemented into sport specific programs due to the functional strength it develops within the quadriceps, hamstrings and glutes. Due to the similarities between the lateral squat exercise and the stopping, cutting and the lateral actions used in sport, the incorporation of this exercise will get you one step [...]

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Smith Machine Lunge

By admin on Sunday, January 25th, 2009 | 1 Comment

About The Exercise Of all the lunge exercises, the smith machine version is great for beginners because it provides additional stability and allows for a smooth transition to more complex lunge-type exercises. Since the lead foot is positioned well in front of the torso, the glutes (buttocks) assist heavily throughout the execution. Quite often, trainees may [...]

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Exercise Ball Lunges

By admin on Friday, January 23rd, 2009 | No Comments

Performing lunges using the exercise ball is quite different than the traditional method. Rather than initiating the lunge with a step forward, the foot of the lead leg remains stationary while the back leg is gradually rolled out onto the exercise ball. The finishing “upward” phase of the movement also differs from the traditional method [...]

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Exercise Ball Squats

By admin on Friday, January 23rd, 2009 | No Comments

About Exercise Ball Squats Exercise ball squats are both convenient and effective. The minimal equipment requirement allows for the exercise to be performed pretty much anywhere – all you need is an exercise ball and some hand weights. The motion mimics a traditional squat – which is perhaps the most effective exercise that can be [...]

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Wide Leg Squat

By admin on Friday, January 23rd, 2009 | No Comments

This modified version of the squat exercise can be performed in a variety of ways. Once you’ve mastered the technique, you can then add resistance through the usage of either a dumbbell, barbell or a smith machine. A major advantage of utilizing a wide stance is that it draws more recruitment from the adductor muscle [...]

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Bench Step Ups

By admin on Friday, January 23rd, 2009 | No Comments

About The Step Up Exercise The bench step up exercise is a great way to get the heart rate going while strengthening the muscles of the lower extremity – particularly the quadriceps and buttocks. Advanced trainees can increase the difficulty by holding dumbbells or by placing a barbell across their upper back (I recommend holding dumbbells). As [...]

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Front Squats

By admin on Friday, January 23rd, 2009 | No Comments

About Front Squats This variation to the typical behind the neck barbell squat should only be attempted by advanced trainees. Resting the bar along the anterior (front) aspect of the shoulders has been documented to draw more recruitment from the quadriceps. Since the barbell is positioned further forward in relation to the spine, in comparison [...]

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Jump Squats

By admin on Friday, January 23rd, 2009 | No Comments

Leg plyometrics are an effective way to develop explosive power within the muscles of the lower extremity and jumping squats are a great exercise to accomplish this. It is very important that upon landing, the hips are driven back as the knees are bent. Doing so will minimize the risk of injury to the knee joint by [...]

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