The quadriceps muscles are the main muscles responsible for moving the thigh a lot, They also help protect the knee from injuries, You can do these exercises at home and you will see a difference after two weeks of doing them, with a proper diet. You'll find exercises for all body parts on Fitness Garage.
First exercise: Bulgarian Split Squat
How to do the exercise
- Stand in front of a bench at knee height, then move your hips apart.
- Your chest area should be tight.
- Put your right foot forward and your left foot on the bench behind you.
- Keep your back straight and lower your left knee toward the ground.
- Raise your body before your knee touches the ground.
- Your knee should make a 90 degree angle when you go down.
- Repeat this exercise 12 times in each set of 3 sets.
Exercise two: Traditional Squat
How to do the exercise
- Stand with your feet a bit wider than shoulder width.
- Hold the weights in both hands while keeping your arms at your sides.
- Keep your head up and look straight ahead.
- Lower yourself with your foot for a few seconds then lift your body back up.
- Repeat this exercise 12 times in each set of 3 sets.
Exercise 3: Sumo Squat
How to do this exercise
- Stand with your feet a bit wider than hip width.
- Point your toes out at a 45 degree angle.
- Stretch your arms in front of you at shoulder level.
- Lower into a squat, breathing well.
- Then lift your body up once.
- Keep balanced pressure between your feet and heels.
- Repeat this exercise 15 times in each of 3 sets.
Exercise 4: Wall Sit
How to do this exercise
- Stand with your back straight against the wall.
- Your feet should be apart, wider than shoulder width.
- Slide down the wall until your hips are parallel to the ground.
- Keep your head up and look straight ahead.
- Hold this position for 20 to 60 seconds.
- Slowly try to stand up again.
- Repeat this exercise 3 to 5 times.
Exercise 5: Chair Pose
How to do this exercise
- Stand with your feet together and arms at your sides.
- Bend your knees and go down like you're sitting on a chair.
- Make sure you're pressing on your heel.
- Raise your arm up to help you balance.
- Keep your back straight.
- Lift your body and return to the starting position.
- Repeat this exercise 3 to 5 times.
Exercise six: step ups
How to do this exercise
- Stand in front of a box, try to pick one with a low height.
- Hold a light weight in each hand.
- Keep your arms by your sides.
- Step up with your right foot on the box, then follow with your left foot.
- Step down with your left foot.
- After finishing reps with your right foot, switch feet.
- Repeat this exercise 15 times for each foot.
Exercise 7: Box Jumps
How to do the exercise
- Stand facing a box, with your feet and hips apart.
- Bend your knees slightly, and keep your arms at your sides.
- Jump into the air to land on the box.
- Both feet should land at the same time.
- Step down from the box gently.
- Repeat this exercise 10 times.
Exercise 8: Jump Lunge
How to do the exercise
- Step your right foot back behind your left foot.
- Lower your body so your front thigh is parallel to the ground.
- Keep your back straight, then jump and switch your feet in the air.
- Repeat this exercise quickly for at least 30 seconds.
Exercise 9
How to do the exercise
- Choose a weight that suits your level.
- Hold a weight in each hand.
- Stand with your feet shoulder-width apart.
- Tighten your stomach and back muscles.
- Walk with the weights for at least 30 seconds.
Exercise 10: Straight Leg Raise
How to do the exercise
- Lie down on the floor.
- Bend your knees at a 90-degree angle.
- Then place your foot on the ground at a 45-degree angle.
- Keep doing this exercise for 30 seconds.
