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Outdoor Cardio Mountain Biking
target muscles: Gluteus Maximus,  Quadriceps    type: basic

involves cycling off-road with special mountain bikes or cross bikes. read more

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(6 user ratings)
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views: 22151

Indoor Cardio Elliptical Crosstrainer
target muscles: Gluteus Maximus,  Quadriceps    type: basic

with moderate speed. read more

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(2 user ratings)
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views: 23157

Mat Bridge, Supine, Leg Extension
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

until shoulders, hips and knees are aligned. Then extend one leg. Shortly keep position. Return and repeat. Continue with opposite side. read more

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(3 user ratings)
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views: 34779

Dumbbell Squat
target muscles: Gluteus Maximus,  Quadriceps    type: basic

until knees are flexed right-angled. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep knees slightly flexed. Repeat. read more

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(4 user ratings)
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views: 42874

Barbell Squat, Overhead
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and hip, move hip backward and knees forward until thighs are parallel to floor. Viewed from the side the arms now remain about perpendicular to floor Keep back straight. Return, keep knees slightly flexed. Repeat. read more

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(1 user rating)
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views: 29780

Dumbbell Squat, Single Dumbbell
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

until knees are flexed right-angled. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep legs slightly flexed. Repeat. read more

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(1 user rating)
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views: 30963

Indoor Cardio Stepper
target muscles: Gluteus Maximus,  Quadriceps    type: basic

on one pedal to lower it and allow other pedal to raise. Stop and return by stepping in opposite direction. read more

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(1 user rating)
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views: 20701

Fitness Ball Squat, Wall
target muscles: Gluteus Maximus,  Quadriceps    type: basic

until knees are flexed right-angled. Bend hips hips and keep back straight. Let ball travel toward upper back. Retuen and repeat. read more

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(1 user rating)
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views: 16003

Dumbbell Suitcase Squat
target muscles: Quadriceps,  Obliques,  Gluteus Maximus    type: basic

until thighs are about parallel to floor while letting dumbbell travel downward alongside body. Keep arm extended and use other arm to balance postion. Return, keep knees slightly flexed and repeat. read more

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(1 user rating)
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views: 47930

Sled Hack Squat, Full Range of Motion
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and knees to move downward until knees are completely flexed. Return, keep knees slightly flexed and repeat. read more

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(1 user rating)
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views: 19124

Sled Vertical Leg Press
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and knees to lower sled until knees are right-angled. Return, keep knees slighty flexed and repeat. read more

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(1 user rating)
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views: 22950

Water Bottles Lunge
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knee of rear leg is just above floor. Extend legs and hip to return. Keep knees slightly flexed and repeat. read more

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(2 user ratings)
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views: 13237

Monkeybars Split Squat
target muscles: Quadriceps    type: basic

until front leg is flexed right-angled. Return, keep legs slightly flexed. Repeat. read more

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(1 user rating)
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views: 8820

Mat Leg Extension, Supine
target muscles: Quadriceps    type: auxiliary

leg, keep knee in position. Return and repeat. Continue with opposite side. read more

rated:  
(1 user rating)
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views: 17144

Sled Leg Press 45°
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and knees to lower sled until lower legs are parallel to floor. Return, keep knees slighty flexed and repeat. read more

rated:  
(3 user ratings)
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views: 31363

Aero Step Squat, Coordination, Split
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knees are about parallel to floor. Keep back straight, flex hips and move backward to keep knees above feet. Remain in lower position for a moment. Return, keep legs slightly flexed. Repeat. read more

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(2 user ratings)
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views: 15188

Mat Lateral Position
target muscles: Quadriceps    type: static

toward rear thigh. Knees remain one obove the other. Hold stretch. Turn around and continue with opposite side. read more

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(2 user ratings)
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views: 11281

Barbell Squat
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and hip, move hip backward and knees forward until legs are flexed right-angled. Keep back straight. Return, keep knees slightly flexed. Repeat. read more

rated:  
(7 user ratings)
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views: 178902

Barbell Squat, Wide Stance
target muscles: Quadriceps,  Gluteus Maximus    type: auxiliary

and hip, move hip backward and knees forward until legs are flexed right-angled. Keep back straight. Return, keep knees slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views: 26012

Barbell Full Squat
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and hips, move hip backward and knees forward until legs completely bent. Keep back straight. Return, keep knees slightly flexed. Repeat. read more

rated:  
(6 user ratings)
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views: 39998

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