Lunges Egzersizi - Lunges Egzersiz
 

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Description:
- Stand with feet about hip distance apart.
- Toes should be slightly pointed outward and aligned with knees.
- Hold weights in hands, resting on shoulders.
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to beginning to sit in a chair.
- Return to start and repeat.

Quadriceps Exercise #2: Wide Squat

Description:
- Stand with feet wider than hip distance apart.
- Toes should be slightly pointed outward and aligned with knees.
- Hold weights in hands, resting on shoulders.
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to beginning to sit in a chair.
- Return to start and repeat.
Quadriceps Exercise #3: Full Lunges

Description:
- Hold weights at sides, palms inward.
- Step forward, bending knees to 90 degrees as shown.
- Rear knee should almost touch the floor.
- Push back up to standing.
- Repeat.
Quadriceps Exercise #4: Hack Squat

Description:
- Stand with feet 2 to 4 inches apart, heels on a 1 inch strip of wood, toes forward.
- Hold weights at sides, palms inward to body.
- Slowly squat down until thighs are almost parallel to floor, moving buttocks back as if sitting in a chair.
- Return to standing and repeat.
Quadriceps Exercise #5: Reverse Lunge

Description:
- Stand holding weights at side, palms inward.
- Step back with one leg until rear knee almost touches floor.
- Front leg should not extend past toes.
- Push back up forward to a standing position.
- Repeat.
Quadriceps Exercise #6: Step-Downs

Description:
- Hold weights in hands.
- Stand on step with both feet.
- Step down slowly, leading with uninvolved leg.
- Step up backwards, leading with uninvolved leg.
- Repeat.
Quadriceps Exercise #7: Step-Ups

Description:
- Hold weights in hands.
- Stand with involved leg up on step.
- Shift weight over knee.
- Step up slowly.
- Step down backwards, leading with involved leg.
- Repeat.
Quadricep Exercise #8: Lunge Squat

Description:
- Hold weights in hands.
- Step forward and bend knees until in a lunge position.
- Slowly bend both knees to lower trunk toward floor.
- Slightly straighten knees to raise up.
- Continue to lower and raise while in lunge position.
Quadricep Exercise #9: Barbell Squat

Description:
- Place barbell over shoulders, behind head.
- Grip bar firmly with hands, elbows bent to 90 degrees.
- Feet should be about shoulder distance apart.
- Slowly bend knees, keeping back straight.
- Return to start position and repeat.
Quadricep Exercise #10: Leg Extension

Description:
- Sit in knee extension exerciser.
- Place front of ankles under pads.
- Slowly straighten knees.
- Return to start position and repeat.
Quadricep Exercise #11: Leg Press

Description:
- Sit at leg press machine.
- Place both feet on foot plates, knees bent.
- Make sure back is supported by backrest.
- Push down on foot plate, straightening knees.
- Return to start position and repeat.

Quadricep Exercise #12: Sled Press

Description:
- Lie on back on sliding incline board.
- Place both feet or one foot on foot plate.
- Slowly bend knees to 90 degrees.
- Straighten legs and repeat
Quadricep Exercise #13: Single Leg Squat

Description:
- Stand on involved leg.
- Hold weights in both hands.
- Bend knee to 90 degrees.
- Straighten knee.
- Repeat.