Exercise of The Week Three

Another exercise is now available when you’re again you’re sitting in front of that TV or waiting for your computer to turn on etc. Lately, I’ve thrown two upper body exercises at you and now I think it’s time to give out a lower body exercise. Have fun, be careful, and good luck!

Exercise:  Quads, hamstrings, and gluts (butt)

Equipment: Yourself (you can hold on to weight when doing this)

  1. In the starting position you’ll want to be standing nice and straight with your feet shoulder width apart and a wall an inch away behind your back.  The purpose of the wall being there is to catch you if you fall.  DO NOT HAVE A CHAIR BEHIND YOU PLEASE!  I would however prefer you use a stability ball if you’re a beginner to put behind your back (just over the Lumbar region of the spine) in between the wall and your back for stability purposes.
  2. Next, you’ll simply want to bend at the knees until you have a 90 degree angle in the knees and then extend the knees back into the starting position.
  3. When you’re pushing from your legs back into the starting position try and make sure that you are pushing from your heals and not your toes.  At all times keep your back nice and straight on the way down and back up for this is to prevent any sort of back injury that may occur.
  4. You may when doing this cross your arms or hold onto some weight to give extra resistance!


When breathing for this exercise you’ll want to inhaling (breathing in) when you bend your knees to the 90 degree angle and exhale (breathe out) when extending your knees bringing you back into the starting position.

For a nice lean look:  4 to 5 sets of 12 to 15 repetitions (don’t extend your knees as much)

To build bulk: 3 to 4 sets of 8 to ten repetitions (extend your legs and keep them there while you’re doing the reps)


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  1. I don’t think my knees could take this exercise, though I can see the benefits of it. Have you thought about exercises for us oldies? Keep up the good work.


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