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Quads & Glutes
Quads & Glutes
- Goblet Squat to Front Lunge – 6 reps each leg(only count lunges) – 4 sets
- Dumbbell Deadlift – 10 reps – 4 sets
- Sumo Squat – 10 reps – 4 sets
- Curtsy Lunges – 8 reps each leg – 4 sets
- Side Squat Variation – 10 reps (count each squat up) – 4 sets
Goblet Squat to Front Lunge
Focus on pushing your hips back with a slight bend in your knees and bringing the dumbbells straight down your shins. Keep your head neutral with your spine, looking up and bringing your head up will put more pressure on your lower back so make sure your looking down or tucking your chin.
Position your feet in a wide stance a few inches outside your shoulders with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time, you also don’t want your knees coming over your toes. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. Hold the dumbbell with both hands in-between your legs and relax your arms.
Stand with your feet hips width apart, lunge your leg back and to the side of your body. Lunging back with your right leg you are going to go back and to the left, lunging back with your left leg you are going to go back and to the right. Your front leg should be bent at a 90 degree angle and you should be pushing up through the heel. You should feel this exercise in your glutes and hips and slightly in your quads.
Side Squat Variation