Quad Variations

QUADRICEPS VARIATIONS
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📚This series can be a great addition to any lower body workout. The quadriceps femoris is one of the strongest muscle groups in the body, composed of 4 muscles: rectus femoris, vastus medialis, vastus lateralis, and the vastus intermedius. Practice these quadriceps dominant exercises as a warm up or finisher for your next leg day. Move through the motions slowly and maintain tension in the quads the entire time.
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✅ You will need a kettlebell, 45lb plate, step up stool, and a resistance band to perform the exercises in this series.
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🔘 Heel Elevated Squat – By elevating the heel of the foot, we can get more activation of quads by loading the front of the body.
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🔘 SL Step Down – Keep the KB’s in a front rack position or chest hold to load the front of the body and mimic stepping down stairs.
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🔘 SL TKE – This exercise can be used to isolate the quadriceps muscle. It’s often used in knee rehab programs to build strength in the quads.