“Strengthening and toning your quads can help improve the stability of your knee, reduce your risk of knee injuries, improve your athletic performance, and make everyday movements easier to do.” Switch legs and repeat for desired reps.Push off the heel of the front foot to return to starting position.Step forward with one leg, bending the front knee and lowering until both knees are at a 90-degree angle, the back knee just above the ground.The feet should be hip-width apart while standing.Hold dumbbells in a neutral grip with both hands.Keep your head up and your back straight throughout the movement. Exhale and slowly push with the heels of your feet to get back to start.ĭumbbell lunges, a staple in the best dumbbell leg exercises, are a compound exercise that targets all the quad muscles, including the vastus medialis and lateralis.Inhale and slowly lower the platform until the upper and lower legs form a 90-degree angle.Lower the safety bars and press the platform up until your legs are fully extended in front of you.Sit on the leg press machine and position your feet less than shoulder-width apart.Placing your toes higher on the platform for the entirety of the movement will really activate the vastus lateralis muscle. You’ll bring your feet closer together in the narrow or close-stance leg press than with a traditional weighted leg press, effectively working the outer quads. ![]() Related: Best Leg Extension Alternatives Narrow-Stance Leg Press Slowly lower back to the starting position.Completely extend your legs at the knees. ![]()
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