Quads Resistance Exercises ... Building Awesome Looking Legs and Strong Thighs!

The exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!



Quads Resistance Exercises:

Single Dumbbell Squats (low)

Single Dumbbell Squats (high)

Double Dumbbell Squats (low or high)

Kettlebell Squats

Safety Note: With all these quads resistance training exercises, do not allow your back to arch forward or backward too much. This will help you avoid potential back injury. Finally, as always, flow through your number of reps with smooth action, taking time to go up and especially down with purpose, don't just hurry through the routine. Feel the quads working! You will probably feel several leg muscles working, but the majority of the action should be concerned with quads and thighs resistance training.

These exercises are roughly the same movement as sitting down on to a chair, and then returning to the standing position. For many people, it is a good idea to start with just that ... sitting down on to a straight back chair (such as a sturdy kitchen chair - NOT a folding chair) and then standing back up again. It is important to use a chair that allows your thighs or legs to be horizontal to the floor. Once you're comfortable with the movement, move on to one of the following exercises. You can do them without additional weights at first, and then add them in as your skill level and endurance increases.

For both the Dumbbell Squats and/or Kettlebell Squats, the weights are easy to use, versatile and allow for physical rotation to a position that is easy on your wrists or shoulders. Dumbbells do however require that each arm be independently able to hold and balance them, and since no motion is fixed from one arm to the other, the uniformity of motion becomes an important issue that requires continual concentration and monitoring on your part.



Single Dumbbell Squats (low): To start, select a dumbbell of the appropriate weight and then stand in an upright position, feet a little more than shoulder width apart. Depending on the weight of the dumbbell that you selected, you can hold it any number of ways. It can be held horizontal with one hand over the top of the other, or vertically with a hand on opposite sides of the end plate.

Now, with the dumbbell in hand, begin to lower yourself to the "chair like" position. Guide the dumbbell down between your legs to about equal height with your knees. Your legs should be parallel to the the floor at this point. This is the "down position". Now slowly return to the upright (standing) position. The weight should now be at about waist height. This is the "up position". Repeat this movement for the number of reps you have chosen.



Single Dumbbell Squats (high): To start, select a dumbbell of the appropriate weight and then stand in an upright position, feet a little more than shoulder width apart. Hold the weight vertically, behind your head, with a hand on opposite sides of the end plate. This is a great exercise for those with back problems. It keeps the weight close to you, almost central to the movement. It also forces you to keep the back in proper form, a VERY good thing!! Focus on working the quads with these resistance exercises.

Now, with the dumbbell in hand, begin to lower yourself to the "chair like" position. Hold your back as upright as possible and squat down until Your legs are basically parallel to the the floor. This is the "down position". Now slowly return to the upright (standing) position. This is the "up position". Repeat this movement for the number of reps you have chosen.



Double Dumbbell Squats (low or high): To start, select a pair of dumbbells of the appropriate weight and then stand in an upright position, feet a little more than shoulder width apart. Holding a dumbbell in each hand, hold them horizontally or perpendicular to your body, whatever feels better for your wrists.

For the low routine, the weights should start about waist high. For the high routine, bend you elbows to bring the weights up to the approximately the sides of your shoulders. If you have smaller plastic or vinyl covered weights you can rest them tighter up against your shoulders, about the top of the chest.

Now for either the low or high routine, with a dumbbell in each hand, begin to lower yourself to the "chair like" position. Guide the dumbbell down your sides for the low routine until your legs are about equal height with your knees. For the high routine, the leg travel and "down position" are the same as the low routine, just keep the dumbbells stationary at shoulder height. For both, when your legs are parallel to the the floor you will be in the "down position". Now slowly return to the upright (standing) position. The weights for the low routine should now be at about waist height. No change in weight position for the high routine. This is the "up position". Repeat this movement for the number of reps you have chosen. Work those QUADS!!

Remember, for all of these Dumbbell variations ... Use what you have, don't buy a bunch of fancy equipment if you already have something that will work for you. (e.g. weights, stretch bands, soup cans, etc.)Remember .... Simplicity!



Kettlebell Squats: To start, select a kettlebell of the appropriate weight and then stand in an upright position, feet a little more than shoulder width apart. Hold the kettlebell that you selected so that your hands are side-by-side directly in front of your torso. Grip the kettlebell handle firmly enough, but allow for the weight to move as you lift or lower it during the routine. Don't grip it too hard or undue stress will be placed on your wrists to flex uncomfortably.

Now, with the kettlebell in your hands, begin to lower yourself to the "chair like" position. Guide the kettlebell downbetween your legs with your gripped hands to about equal height with your knees. Your legs should be parallel to the the floor at this point. This is the "down position". Now slowly return to the upright (standing) position. Your gripped hands should now be at about waist height, with the weight being slightly below that. This is the "up position". Repeat this movement for the number of reps you have chosen. Focus on the quads resistance, not the back muscles.

Return from "Quads Resistance" to "Resistance" Main

To "Elasticity" Exercises

To "Aerobics" Exercises

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