6 exercises for quads & hamstrings

6 exercises for quads & hamstrings

Leg workouts that target your quads, hamstrings and glutes. Feeling confident? Add dumbbells to maximise muscle growth.

There are six exercises in this combination routine. The first four exercises focus on your quads, and the remaining two are hamstring focused. Single-leg exercises have been added for added leg muscle stimulation, and improved stability while using dumbbells. These moves engage the smaller muscles, promising balanced growth and development.

The rules

If…you want to build muscle

Do… 3 to 4 sets of 8 to 10 reps of each exercise, resting less than 60 seconds between each set

If…you want to build strength

Do…4 to 5 sets of 6 to 8 reps of each exercise, resting 60 to 90 seconds between sets.

If…you want to lose fat

Do…4 to 5 sets of 12 to 15 reps of each exercise, resting 30 seconds between sets

Workout: Nichelle Laus; images: Dave Laus; Model: Martini Brake

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Goblet squats

Standing tall with your feet shoulder-width apart, grab the head of a dumbbell with both hands and hold it vertically against the front of your chest.

While keeping your back straight, squat down low until the tops of your thighs are at least parallel to the floor.

Extend your hips and knees to return to the starting position.

Dumbbell step-ups

Stand up straight in front of a flat bench while holding a dumbbell in each hand.

Place one foot on the bench. Step on the bench and drive your hips towards the ceiling, leaving the dumbbells at your side.

Step down with the other foot and repeat with the other leg.

Dumbbell hamstring curls

Lie face down on the bench and position yourself so that your knees are at the edge of the bench.

Choose the appropriate dumbbell and set it on the ground near the lower end of the bench.

Secure the dumbbell between the arches of your two feet.

Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position.

Bending at the knees only, slowly curl the dumbbell up towards your buttocks.

Raise the dumbbell as far as comfortably possible or just past 90 degrees.

Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.

Dumbbell stiff-legged deadlifts

Hold a dumbbell in each hand with your arms fully extended in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.

Bend at your hips until your torso is almost parallel to the floor. Pause, then shoot your hips forward, squeezing your glutes tightly to return to the starting position.

Original article and pictures take www.womenshealthandfitness.com.au site