Chapter 8:
Quadriceps & Calves
FIT LEGS, FIT BODY
It can be tempting to skip exercises that work your quadriceps. No doubt this is because the movements that best train these muscles—squats and lunges—require a lot of effort. But, of course, that’s exactly what makes them so worthwhile.
Take the squat, for example. It burns more calories per rep than almost any other exercise. And along with targeting your quadriceps, it hits all the other muscles in your lower body, too, including your hamstrings, glutes, and calves.
So sure, squats and lunges are hard, but embracing the quadriceps exercises in this chapter will reward you with strong, muscular legs and a leaner midsection. And for those who want to give their lower legs extra attention, this section also includes moves that focus directly on your calves.
Bonus Benefits
Great abs! Besides helping you burn belly flab, squats work the muscles of your core harder than many ab exercises do.
Better balance! Conditioning your quads also strengthens the ligaments and tendons within your legs—helping make your knees more stable and less susceptible to injury.
Stronger back! In a study of lifters who did both upper- and lower-body exercises, Norwegian scientists found that those who emphasized lower-body movements such as the squat and lunge gained the most upper-body strength.
• The main muscles on the front of your thigh are your quadriceps [1]. This muscle group has four distinct sections: the rectus femoris [A], vastus lateralis [B], vastus medialis [C], and vastus intermedius [not shown; hidden beneath the rectus femoris].
• All of these segments come together at the quadriceps tendon [D] and attach just below your knee joint. As a whole, their main function is to straighten your knee. That’s why squats and lunges are the best exercises for working your quadriceps: They require that you straighten your legs against a resistance, even if it’s just your body weight.
• Your hip adductors [2] are the muscles on the inside of your thigh, or what’s typically referred to as your groin. When your leg is straight out to the side, your hip adductors allow you to pull it back toward your body, a move-ment known as “hip adduction.” (Creative name, huh?) These muscles are heavily involved in squats and lunges.
• Your calf consists of two separate muscles, both located on the back of your lower leg. The muscle closest to the surface of the skin is called the gastrocnemius [3]. It’s composed of two sections—one on the inside of your leg, the other on the outside. These sections start just above your knee and come together at your Achilles tendon [4], which attaches to the back of your heel.
• Your other calf muscle, the soleus [5], lies underneath your gastrocnemius. It starts just below your knee and joins up with the gastrocnemius at your Achilles tendon. The primary duty of both calf muscles is to extend your ankle. Think of this as the action of raising your heel when your foot is flat on the floor. So besides calf raises, any exercise that features some level of ankle extension—such as the squats or jumping movements—also work your calf muscles.
Chapter 8:
Quick Reference
• Quads & Calves: SQUATS
• Quads & Calves: LUNGES
• Quads & Calves: HIP ADDUCTIONS
• Quads & Calves: CALF RAISES
• The Best Quadriceps Exercise You've Never Done
• The Best Calf Exercise You've Never Done
• The Best Stretch for Your Quadriceps
• The Best Stretches for Your Calves
• WORKOUT: Sculpt Perfect Quads & Calves
Quads & Calves: SQUATS
In this chapter, you’ll find 99 exercises that target the muscles of your front thighs and lower legs. Throughout, you’ll notice that certain exercises have been given the designation Main Move. Master this basic version of a movement, and you’ll be able to do all of its variations with flawless form.
SQUATS
These exercises target your quadriceps. They also activate your core and just about every other muscle of your lower body, including your glutes, hamstrings, and calves. This makes the squat one of the best all-around exercises you can do.
Body-Weight Squat
A
• Stand as tall as you can with your feet spread shoulder-width apart.
• Your lower back should be naturally arched.
• Brace your core and hold it that way.
• Hold your arms straight out in front of your body at shoulder level.
B
• Lower your body as far as you can by pushing your hips back and bending your knees.
• Ideally, the tops of your thighs should be at least parallel to the floor or lower.
• Pause, then slowly push yourself back to the starting position.
• Your torso should stay as upright as possible.
• Don’t let your lower back round.
• Keep your weight on your heels, not on your toes, for the entire movement. One gauge: If your weight is distributed correctly, you should be able to wiggle your toes at any moment during the lift.
Prisoner Squat
• Place your fingers on the back of your head (as if you had just been arrested).
• Pull your elbows and shoulders back.
Body-Weight Squat with Knee Press-Out
• Place both legs between a 20-inch mini-band and position the band just below your knees.
• As you squat, focus on pushing your knees outward.
TIP
• If your knees fall inward when you squat, your hips have a glaring weakness. The good news: Pushing your knees outward against a resistance band can help better activate and strengthen these important muscles.
Body-Weight Wall Squat
A
• Lean back against a wall, with your feet about 2 feet away from it and shoulder-width apart.
B
• Keeping your back against the wall, bend your knees slightly so that your body descends a few inches. Now hold that position for 5 to 10 seconds.
C
• Your knees should stay over the centers of your feet as you squat.
D
• Continue to lower yourself a few inches at time, four more times.
E
• Once you’ve paused at all five positions, stand up and rest. In the last position, your upper thighs should be parallel to the floor or lower. That's one set.
Swiss-Ball Body-Weight Wall Squat
A
• Hold a Swiss ball behind you and stand so that the ball is pinned between your back and the wall. The center of the ball should be against your lower back.
• Place your feet about 2 feet in front of your body, with your knees slightly bent.
B
• Keeping your back in contact with the ball, lower your body until your upper thighs are at least parallel to the floor. (The ball will roll with you as you squat.)
• Hold this down position for 1 to 2 seconds, and then return to the starting position.
Body-Weight Jump Squat
A
• Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.
B
• Dip your knees in preparation to leap.
C
• Explosively jump as high as you can.
• When you land, immediately squat down and jump again.
Iso-Explosive Body-Weight Jump Squat
• Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.
• Push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor.
• Pause for 5 seconds in the down position.
• After your pause, jump as high as you can.
• Land and reset.
Braced Squat
• Hold a weight plate in front of your chest with both hands, your arms completely straight.
• The braced squat overloads your core, helping to improve stability, strength, and performance. It’s categorized as a body-weight exercise because the amount of weight you can use is limited due to shoulder fatigue from holding the plate in front of your body.
High Box Jump
A
• Stand in front of a sturdy, secure box that’s high enough so that you have to jump with great effort in order to land on top of it.
• Your feet should be shoulder-width apart.
• Dip your knees.
B
C
• Jump up onto the box with a soft landing.
• Step down and reset your feet.
TIP
• If you can’t “stick” the landing, the box is too high.
Depth Jump
A
• Stand at the edge of a 12-inch box.
B
• Simply step off the box so that you land on both feet simultaneously (balls of feet first, followed by heels).
C
• When you make contact with the floor, jump as high as you can. That’s one repetition.
Single-Leg Squat
A
• Stand on your left leg on a bench or box that’s about knee height.
• Hold your arms straight out in front of you.
• Flex your right ankle so that your toes are higher than your heel.
• Keep your torso as upright as possible.
B
• Balancing on your left foot, bend your left knee and slowly lower your body until your right heel lightly touches the floor.
• Pause, then push yourself up.
• Complete the prescribed number of reps with your left leg, then immediately do the same number with your right.
• If this exercise is too hard, try the partial single-leg squat or the single-leg bench getup.
Single-Leg Bench Getup
A
• Sit tall on a bench with your back upright and naturally arched.
• Hold your arms straight out in front of your body at shoulder level, parallel to the floor.
• Raise your right foot off the floor.
B
• Without leaning forward, press your body to a standing position. (If you can’t do this, try sliding your foot slightly back toward your body in the starting position.)
• Sit back down.
Partial Single-Leg Squat
A
• Stand on your left leg on a bench or box that’s about knee height.
• Hold your arms straight out in front of you.
• Flex your right ankle so that your toes are higher than your heel.
B
• Lower your body to just above your breaking point (see “Find Your Breaking Point”).
• Pause for 2 seconds before you push yourself back to a standing position.
• To return to the start, press your left heel into the step and forcefully drive your body upward.
Pistol Squat
A
• Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
• Raise your right leg off the floor, and hold it there.
B
• Push your hips back and lower your body as far as you can.
• As you lower your body, raise your right leg so that it doesn’t touch the floor.
• Keep your torso as upright as possible.
• Pause, then push your body back to the starting position.
Barbell Squat
A
• Hold the bar across your upper back with an overhand grip.
• Pull your shoulders back so that the bar can rest comfortably on the shelf created by your shoulder blades.
• Your lower back should be naturally arched.
• Set your feet shoulder-width apart.
• Brace your core.
B
• Keeping your lower back arched and your torso as upright as possible, lower your body as deep as you can.
• Initiate the movement by first pushing your hips back, then bend your knees.
• The tops of your thighs should be parallel to the floor or lower.
• Once you reach the bottom position, drive your heels into the floor when you push yourself back up to the standing position.
Wide-Stance Barbell Squat
A
• Perform a squat with your feet set at twice shoulder width.
• Your feet should be pointing outward at a slight angle.
• Make sure that your knees stay in line with your toes as you lower your body.
Barbell Front Squat
A
• Hold the bar with an overhand grip that’s just beyond shoulder width.
• Raise your upper arms until they’re parallel to the floor.
• Allow the bar to roll back so that it’s resting on the fronts of your shoulders.
• Set your feet shoulder-width apart.
B
• Slowly lower your body until the tops of your thighs are at least parallel to the floor.
• Pause, then push your body back to the starting position.
• Allow the bar to roll back so that it’s resting on the fronts of your shoulders.
• Keep your upper arms parallel to the floor for the entire movement. This prevents the bar from rolling forward and also helps you maintain a more upright posture.
If your wrists aren’t flexible enough to perform the traditional version of the barbell front squat, use this trick: Loop a pair of wrist straps around the bar—spaced shoulder-width apart—and cinch them tight. Then grasp the straps instead of bending your wrists back and resting the bar on your fingers.
Crossed-Arm Barbell Front Squat
• Set a bar on a squat rack and cross your arms in front of you so that each hand is on top of the bar.
• Step under the bar so that it’s resting on the tops of your shoulders, and raise your arms so that the bar can’t roll off them.
• Step back and perform a squat, keeping your arms in the same position for the entire movement.
• Push yourself back to a standing position.
Zercher Squat
• Hold the bar in the crooks of your arms—tightly against your chest—instead of across your back. If needed, you can use a bar pad or a rolled-up towel for cushioning.
• Keep your torso as upright as possible.
• Push yourself back to a standing position.
Barbell Siff Squat
• Before you squat, raise your heels as high as you can and hold them that way for the entire lift.
TIP
• Keeping your heels raised forces your calves to work even harder.
Barbell Quarter Squat
• Lower your body only until your knees are bent about 60 degrees.
Barbell Squat with Heels Raised
A
• Position your heels on a pair of 25-pound weight plates.
TIP
• Elevating your heels puts even more emphasis on your quadriceps.
B
• Push your hips back, bend your knees, and lower your body as far as you can.
Barbell Hack Squat
A
• Hold a barbell at arm’s length behind your back, using an overhand grip. Place each heel on a 25-pound weight plate.
B
• Lower your body as far as you can.
Barbell Jump Squat
A
• Hold the barbell tightly against your upper back, and set you feet shoulder-width apart.
B
• Dip your knees in preparation to leap.
C
• Immediately change directions and push from your calves to straighten your body so explosively that your feet come off the floor.
• Land as softly as you can on your toes, then quickly shift your weight to your heels and repeat.
Overhead Barbell Squat
A
• Hold a barbell over your head with an overhand grip that’s about twice shoulder width.
• Your arms should be completely straight.
• Brace your core.
• Set your feet shoulder-width apart.
B
• Don’t allow the bar to move forward as you lower your body.
• Keep your lower back naturally arched.
• Your arms should stay perpendicular to the floor for the entire lift.
• Your upper thighs should be parallel to the floor or lower.
Dumbbell Squat
A
• Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.
• Stick your chest out.
• Keep your weight on your heels, not on your toes, for the entire movement.
B
• Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. The tops of your thighs should be parallel to the floor or lower.
• Keep your torso as upright as you can for the entire movement, with your lower back naturally arched.
• Pause, then slowly push yourself back to the starting position.
Goblet Squat
• Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.)
• Your elbows should point down to the floor, and brush the insides of your knees as you squat. In fact,it’s perfectly fine if they push your knees outward.
• Pause, then push yourself back to the starting position.
Wide-Stance Goblet Squat
• With both hands, hold a dumbbell vertically next to your chest.
• Set your feet about twice shoulder-width apart, your toes pointing out at an angle.
• Keep your torso as upright as possible.
Sumo Squat
• Grasp a head of a heavy dumbbell in each hand, and hold the weight at arm’s length in front of your waist.
• Set your feet at about twice shoulder width, your toes turned out slightly.
• Keep your lower back naturally arched for the entire movement.
Dumbbell Front Squat
• Hold a pair of dumbbells so that your palms are facing each other, and rest one of the dumbbell heads on the meatiest part of each shoulder.
• Keep your body as upright as you can at all times.
• Don’t allow your elbows to drop down as you squat.
TIP
• Keeping your upper arms parallel to the floor helps to keep your torso from leaning forward excessively.
Dumbbell Jump Squat
A
• Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.
• Dip your knees in preparation to leap.
B
• Explosively jump as high as you can.
• Land as softly as you can on the balls of your feet, then lower your heels back to the floor. Then reset quickly and jump again.
Overhead Dumbbell Squat
A
• Hold a pair of dumbbells straight over your shoulders, your arms completely straight.
• Brace your core.
• Set your feet slightly wider than hip-width apart.
B
• Lower your body until your upper thighs are at least parallel together.
TIP
• Don’t let the dumbbells fall forward as you squat.
Barbell Split Squat
A
• Hold a bar across your upper back with an overhand grip.
• Stand in a staggered stance, your left foot in front of your right.
• Pull your shoulders back so that the bar rests comfortably on the shelf created by your shoulder blades.
• Brace your core.
• Your front knee should be slightly bent.
• Set your feet 2 to 3 feet apart.
• Stand on the ball of your back foot, with your heel raised.
B
•Keeping your torso as upright as possible, slowly lower your body as far as you can.
• Your rear knee should nearly touch the floor.
• Your lower back should be naturally arched.
• Pause, then push yourself back up to the starting position as quickly as you can.
• Complete the prescribed number of reps with your left leg forward, then do the same number with your right foot in front of your left.
Elevated-Front-Foot Barbell Split Squat
• Place your front foot on a 6-inch step or box.
Elevated-Back-Foot Barbell Split Squat
• Place your back foot on a 6-inch step or box.
TIP
• Elevating your foot increases your range of motion and the challenge.
Barbell Front Split Squat
• Hold the bar with an overhand grip that’s just beyond shoulder width.
• Raise your upper arms until they’re parallel to the floor.
• Allow the bar to roll back so that it’s resting on the fronts of your shoulders.
• Keep your upper arms parallel to the floor for the entire movement.
Barbell Bulgarian Split Squat
• Place just the instep of your back foot on a bench.
TIP
• When you’re doing split squats, the higher your foot is elevated, the harder the exercise. In fact, the barbell Bulgarian split squat is one of the most challenging exercises you’ll ever do.
Dumbbell Split Squat
A
• Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.
• Stand in a staggered stance, your left foot in front of your right.
B
• Slowly lower your body as far as you can. Your rear knee should nearly touch the floor.
• Pause, then push yourself back up to the starting position as quickly as you can.
• Complete the prescribed number of reps with your left foot forward, then do the same number with your right foot in front of your left.
You can do just about any version of the split squat without holding weights of any kind. Simply cross your arms in front of your chest or place your hands behind your ears or on your hips. The body-weight versions are ideal warmup exercises and are also valuable if weighted variations are too hard or if you don’t have weights available.
Elevated-Front-Foot Dumbbell Split Squat
• Place your front foot on a 6-inch step or box.
• Your front knee will bend significantly more on this exercise than when you do the standard split squat.
• Your back knee should nearly touch the floor.
Elevated-Back-Foot Dumbbell Split Squat
• Place your back foot on a 6-inch step or box.
Overhead Dumbbell Split Squat
• Hold a pair of dumbbells directly over your shoulders, with your arms completely straight.
Dumbbell Bulgarian Split Squat
• Place just the instep of your back foot on a bench.
Dumbbell Split Jump
A
• From a standing position, lower your body into a split squat.
B
• Quickly switch directions and jump with enough force to propel both feet off the floor. While in the air, scissor-kick your legs so you land with the opposite leg forward.
C
• Repeat, alternating back and forth with each repetition.
Quads & Calves: LUNGES
These exercises target your quadriceps. However, they also work just about all of the other muscles of your lower body, including your glutes, hamstrings, and calves.
Barbell Lunge
A
• Hold a bar across your upper back with an overhand grip.
• Stand tall with your feet hip-width apart.
• Pull your shoulders back.
• Stick your chest out.
• Brace your core.
• Keep your lower back naturally arched.
B
• Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees.
• Your rear knee should nearly touch the floor.
• Keep your torso upright for the entire movement.
• Pause, then push yourself to the starting position as quickly as you can.
• Complete the prescribed number of repetitions with your left foot forward, then do the same number with your right foot in front of your left.
Alternating Barbell Lunge
• Instead of performing all of your reps with one leg before repeating with the other, alternate back and forth—doing one rep with your left, then one rep with your right.
Walking Barbell Lunge
• Instead of pushing your body backward to the starting position, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Alternate the leg you step forward with each time.
Reverse Barbell Lunge
• Step backward with your right leg (instead of forward with your left). Then lower your body into a lunge. This looks the same in a photo as the barbell lunge. Do all your reps and repeat with your other leg. You can also use the alterating technique, stepping backward with a different leg each rep.
Barbell Box Lunge
• Place a 6-inch step or box about 2 feet in front of you.
• Step forward onto the box with your left leg, and then lower your body into a lunge.
Reverse Barbell Box Lunge
• Stand on a 6-inch step or box.
• Step backward with your left leg into a lunge.
Barbell Stepover
A
• Place a 6-inch step or box about 2 feet in front of you, and stand with your feet hip-width apart.
B
• Step forward onto the step with your left foot as you lower your body into a lunge.
C
• Push yourself up so that you lift your right foot over the step and onto the floor in front of you.
D
• Lower yourself into a lunge.
• Reverse the movement to return to the starting position.
Barbell Crossover Lunge
A
• Stand tall while holding a barbell across your upper back.
• Instead of stepping directly forward when you lunge, cross your lead foot in front of your back foot.
B
• Lower your body until your back knee nearly touches the floor.
• Appropriately, this exercise is also called both a curtsy lunge and a bowler’s lunge.
Reverse Barbell Crossover Lunge
• Instead of stepping forward, step backward and cross your rear foot behind your front foot. These start and finish positions look identical to those in the photo of the barbell crossover lunge. This is also known as a drop lunge.
Barbell Side Lunge
A
• Hold a bar across your upper back with an overhand grip.
• Tighten your core and hold it that way.
• Stand tall with your feet hip-width apart and pointed straight ahead.
B
• Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee. You'll have to lean forward at your hips—don't bend your back—but try to keep your torso as upright as possible.
• Push yourself back up to the starting position as quickly as you can. Complete the prescribed number of repetitions with your left leg, then do the same number with your right leg.
• Your right foot should remain flat on the floor.
Dumbbell Lunge
A
• Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other.
• Stand tall with your feet hip-width apart.
• Brace your core and hold it that way for the entire exercise.
B
• Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees.
• Your rear knee should nearly touch the floor.
• Keep your torso upright for the entire movement.
• Pause, then push yourself to the starting position as quickly as you can.
• Complete the prescribed number of repetitions with your right leg, then do the same number with your left leg.
You can do just about any version of the lunge without holding weights of any kind. Simply cross your arms in front of your chest, or place your hands on your hips or behind your ears. These are ideal warmup exercises and are also valuable as great alternatives to the weighted variations.
Alternating Dumbbell Lunge
• Instead of performing all of your reps with one leg before repeating with the other, alternate back and forth—doing one rep with your left, then one rep with your right.
Walking Dumbbell Lunge
• Instead of pushing your body backward to the starting position, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Alternate the leg you step forward with each time.
Reverse Dumbbell Lunge
• Step backward with your left leg. Then, lower your body into a lunge. This looks the same in a photo as the dumbbell lunge. Do all your reps and repeat with your other leg. You can also use the alternating technique.
Dumbbell Box Lunge
• Place a 6-inch step or box about 2 feet in front of you.
• Step forward onto the box with your left leg, and then lower your body into a lunge.
Reverse Dumbbell Box Lunge
• Stand on a 6-inch step or box, and step backward with your left leg into a lunge.
Dumbbell Stepover
A
• Place a 6-inch step or box about 2 feet in front of you.
B
• Step forward onto the step with your left foot as you lower your body into a lunge.
C
• Push yourself up so that you lift your right foot over the step and onto the floor in front of you.
D
• Lower yourself into a lunge.
• Reverse the movement to return to the starting position.
Reverse Dumbbell Box Lunge with Forward Reach
• Stand on a 6-inch box or step, holding a pair of light dumbbells at your sides, your palms facing each other.
• Step backward into a lunge with your left leg as you lean forward at your hips and reach toward your feet. Reverse the movement to return to the starting position.
Dumbbell Crossover Lunge
• Instead of stepping directly forward when you lunge, cross your lead foot in front of your back foot, as if you were doing a curtsy.
Reverse Dumbbell Crossover Lunge
• Instead of stepping forward, step backward and cross your rear foot behind your front foot.
Dumbbell Lunge and Rotation
• Grab a dumbbell and hold it by the ends, just below your chin.
• Brace your core and hold it that way for the entire movement.
• Step forward into a lunge. As you lunge, rotate your upper body toward the same side as the leg you’re using to step forward.
Overhead Dumbbell Lunge
• Hold a pair of dumbbells directly over your shoulders, with your arms completely straight.
• Step forward with your right leg into a lunge.
TIP
• Don’t allow the weight to carry you forward. Instead, think about dropping your hips straight down as you step forward. Keep your abs tight and your chest up.
Overhead Dumbbell Reverse Lunge
• This time, step backward with your left leg into a lunge.
Offset Dumbbell Lunge
• Hold a dumbbell in your right hand next to your shoulder, with your arm bent.
• Step forward into a lunge with your right foot.
• Complete the prescribed number of reps on that side, then switch arms and lunge with your left leg for the same number of reps.
Offset Dumbbell Reverse Lunge
• Hold a dumbbell in your left hand next to your shoulder, with your arm bent.
• Step backward into a lunge with your right foot.
• Complete the prescribed number of reps on that side, then switch arms and lunge back-ward with your left leg for the same number of reps.
Dumbbell Rotational Lunge
A
• Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.
• Stand tall with your feet hip-width apart, pointing ahead to 12 o’clock.
B
• Lift your left foot and step to the left and back, placing that foot so it’s diagonal to your body and pointed toward 8 o’clock.
• Shift your weight onto your left leg, pivot on your right foot, and lower your body into a lunge as you simultaneously rotate your torso and the dumbbells to the left, over your front leg.
• Reverse the movement and push yourself back up to the start.
• Complete the prescribed number of reps with your left leg, then do the same number with your right leg. (Your right foot will point to 4 o’clock.)
Dumbbell Side Lunge
• Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.
• Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee.
• Pause, then quickly push yourself back to the starting position.
Dumbbell Diagonal Lunge
• Instead of stepping straight forward, lunge diagonally at a 45-degree angle.
• Complete all your reps, then switch legs and repeat.
Reverse Dumbbell Diagonal Lunge
• You can also perform this exercise by lunging backward at a 45-degree angle.
Dumbbell Side Lunge and Touch
A
• Hold a pair of dumbbells at arm’s length next to your sides.
B
• As you lower your body into a side lunge, bend forward at your hips and touch the dumbbells to the floor.
• You’ll have to lean forward at your hips, but focus on keeping your head and chest up, instead of allowing your torso to slump forward.
• If you can’t touch the floor without rounding your lower back, only lower as far as you can while keeping your back naturally arched.
Quads & Calves: HIP ADDUCTIONS
These exercises target your hip adductors, the muscles on the inside of your upper thigh.
Standing Cable Hip Adduction
A
• Attach an ankle strap to the low pulley of a cable station, and then place the strap around your right ankle.
• Stand with your right side facing the weight stack.
• Place your hand on a sturdy object for support.
• There should be tension on the cable.
• Take a big step away from the weight stack so that when you move your right leg toward the weight stack, the cable remains taut.
• Raise your right leg straight out to the side, toward the weight stack.
B
• Without bending your knee, pull your right leg sideways so that it crosses in front of your left leg.
• Pause, then slowly return to the starting position. Complete the prescribed number of repetitions with your right leg, then do the same number with your left leg.
Valslide Hip Adduction
A
• Kneel on the floor and place each knee on a Valslide.
• Your torso should be upright.
• Your thighs should be close together.
B
• Push your knees out as far as you can.
• Pause, then pull your knees back together again.
Quads & Calves: CALF RAISES
The targets for these exercises are your gastrocnemius and soleus muscles.
Standing Barbell Calf Raise
A
• Grab a barbell with an overhand grip and place it so that it rests comfortably across your upper back.
• Place the ball of each foot on a 25-pound weight plate.
B
• Rise up on your toes as high as you can.
• Pause, then slowly lower back to the starting position.
Single-Leg Standing Dumbbell Calf Raise
A
• Grab a dumbbell in your right hand and stand on a step, block, or 25-pound weight plate.
• Cross your left foot behind your right ankle, and balance yourself on the ball of your right foot, with your right heel on the floor or hanging off a step.
• Put your left hand on something stable—a wall or weight stack, for instance.
B
• Lift your right heel as high as you can.Pause, then lower and repeat.
• Complete the prescribed number of reps with your right leg, then do the same number with your left (while holding the dumbbell in your left hand).
Single-Leg Bent-Knee Calf Raise
• Bend your knee, and hold it that way as you perform the exercise.
Single-Leg Donkey Calf Raise
• Keeping your back naturally arched, bend at your hips and lower your torso until your upper body is almost parallel to the floor.
• Place your hands on a sturdy object for support.
• Raise your heel as high as you can.
• Complete the prescribed number of reps with your right leg, then do the same number with your left.
THE BEST QUADRICEPS EXERCISE YOU’VE NEVER DONE
Wide-Grip Overhead Barbell Split Squat
This movement is known as a “big bang” exercise since it works so many muscles at once. While your legs are the obvious emphasis during the split-squat portion of the move, holding the weight over your head challenges your shoulders, arms, upper back, and core, too. So it’s a great strength and muscle builder, but it also burns tons of calories. If you’re intimidated by holding a barbell overhead, start by performing it with just a broomstick or a pole instead.
A
• Hold a barbell straight over your head with an overhand grip that’s about twice shoulder width.
• Stand in a staggered stance with your feet 2 to 3 feet apart.
• Lock your elbows.
• Hold your shoulders down and back. You should try to create as much space between your shoulders and your ears as you can.
• Brace your core.
B
• Bend your knees and slowly lower your body as far as you can.
• Your rear knee should nearly touch the floor.
• Pause, then push yourself back up to the starting position as quickly as you can.
• Complete the prescribed number of repetitions with your left leg forward, then do the same number with your right leg in front.
• Don’t allow the bar to move forward as you squat.
• Keep your torso upright for the entire movement.
THE BEST CALF EXERCISE YOU’VE NEVER DONE
Farmer’s Walk on Toes
This exercise not only works your calves but also improves your cardiovascular fitness. Choose the heaviest pair of dumbbells that allows you to perform the exercise for 60 seconds. If you feel like you could have gone longer, grab heavier weights on your next set.
• Grab a pair of heavy dumbbells and hold them at your sides at arm’s length.
• Keep your head up.
• Stick your chest out.
• Stand as tall as you can.
• Walk on the balls of your feet.
• Raise your heels and walk forward (or in a circle) for 60 seconds.
THE BEST STRETCH FOR YOUR QUADRICEPS
Kneeling Hip Flexor Stretch
Why it’s good: This stretch loosens the muscles at the top of your thigh. When these muscles are tight, they pull your pelvis forward, which increases stress on your lower back and decreases the range of motion of your hips.
Make the most of it: Hold this stretch for 30 seconds on each side, then repeat twice for a total of three sets. Perform this routine daily, and up to three times a day if you’re really tight.
A
• Kneel down on your left knee, with your right foot on the floor and your right knee bent 90 degrees.
• Reach up with your right hand as high as you can.
• Contract your left glute.
• Brace your abs.
B
• Bend your torso to your right.
C
• Rotate your torso to the right as you reach with your right hand as far behind you as you can. Hold this position for the prescribed length of time. Then kneel on your right knee, switch arms, and repeat.
THE BEST STRETCHES FOR YOUR CALVES
Straight-Leg Calf Stretch
Why it’s good: It emphasizes your gastrocnemius.
Make the most of it: Hold this stretch for 30 seconds on each side, then repeat twice for a total of three sets. Perform this routine daily, and up to three times a day if you’re really tight.
• Stand about 2 feet in front of a wall in a staggered stance.
• Place your hands on the wall and lean against it.
• Shift your weight to your back foot until you feel a stretch in your calf. Hold for the prescribed length of time.
• Switch leg positions and repeat.
Bent-Leg Calf Stretch
Why it’s good: It emphasizes your soleus.
Make the most of it: Hold this stretch for 30 seconds on each side, then repeat twice for a total of three sets. Perform this routine daily, and up to three times a day if you’re really tight.
• Perform this the same as the straight-leg calf stretch, only move your back foot forward so the toes of that foot are even with the heel of your front foot. Keep your heels down.
• Bend both knees until you feel a comfortable stretch just above the ankle of your back leg.
SCULPT PERFECT QUADS AND CALVES
Try these workouts from Kelly Baggett, performance coach and co-owner of Transformation Clinics in Springfield, Missouri. The quadriceps routine is a create-your-own workout that’s designed to shape, firm, and strengthen your thighs. The calf workout is a personal favorite of Kelly’s, since as he says, “You can do it anytime, anyplace.” That includes your living room.
What to do: Choose one movement from Exercise Group A and one movement from Exercise Group B. For Exercise A, do four sets of 6 to 8 repetitions, resting for 3 minutes between sets. For Exercise B, do two sets of 10 to 12 repetitions for each leg, resting for 2 minutes between sets. Complete this workout once or twice a week.
EXERCISE GROUP A
Barbell Squat with Heels Raised
EXERCISE GROUP B
Dumbbell Bulgarian Split Squat
What to do: Do one set of each exercise, in the order shown and without resting. For each exercise, complete as many repetitions as you can. One note: Perform the exercises as directed in this chapter, only skip the dumbbells—the routine is designed to be done with just your body weight. Complete the workout twice a week
EXERCISES
Single-Leg Standing Dumbbell Calf Raise