Friday, August 23, 2013

Free Workout Friday: Best 10 Minute Quad Workout

Do you want legs like a thoroughbred?Do you want strong thighs, with definition?Do you want to keep your knee joint strong?


Then, do this workout a couple times a week!

Squats are one of my favorite exercises, because, like the plank, it can do so much for the body.

NOTE:  Many people avoid squats because they say it hurts their knees.  In fact, most people that I have checked, are doing squats incorrectly.  When done incorrectly, often the knee protrudes beyond the toes, putting direct and downward pressure on the kneecaps.  OUCH!  That hurts.  

To prevent that from happening, please make sure that you stick your buttocks way back, like you're going to sit in a chair.  Make sure you can see your toes, but keep your chest lifted as much as possible.  From the squat position (see picture), press upwards to standing.  Make sure you are pressing through your legs (think, heels).  


  • Primary movers:  your thighs, or quadriceps muscles.  
  • Secondary movers:  your buttocks, hamstrings, calfs, shins, low back, abdominals.

There are a lot of ways to add difficulty or variation to the squat. 


You can add equipment, such as a BOSU or an INDO Board, to add elements of balance and core.  Simply do your squats while standing on these pieces of equipment.

You can add arm exercises, using just arm motions, free weights, or therabands.  The most common exercises include a front and lateral extensions, an overhead raise, or a bicep curl.  

Finally, you can add a plyometric element to your squats.  Plyometric squats include a powerful rebound, jumping as high as possible and landing with a "soft" or slightly bent knee (to absorb the shock into the muscles, not the knees).

Enjoy your workout today!

Live 365fitt,
Kathy


365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!



2 comments:

  1. hey nice post meh, I love your style of blogging here. this post reminded me of an equally interesting post that I read some time ago on Daniel Uyi's blog: What Most People Wish .
    keep up the good work friend. I will be back to read more of your posts.

    Regards

    ReplyDelete
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