Hop - Frog

Recommendations: 1 Sets, 15-20 Reps

Intermediate Quads Hamstrings Strength Body Only Push Compound Gym Home

Purpose: To develop core strength of the lower and middle body.

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

Place yourself in a squatting or sitting position on the balls of your beet. Place your hands beside your head or behind your hips. Your torso should be upright and your head up. This is your starting position. Jump forward as far as you can, straightening your legs. Exhale during this movement. Do not jump too high. As the balls of your feet contact the ground, absorb the impact through your knees. You will end up in the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.