Leg Extension - Basic Ankle Weights
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Quads Strength Ankle Weight Chair Push Home
Purpose: To develop core strength of the quads.
Benefits: This exercise isolates the quads around the knees.
Sit on a chair. Attach ankle weights to both ankles. Let your lower legs hang down in front of the chair. Hold onto the sides of the chair. This is your starting position. Lean back and point your toes. Extend your legs until they are straight. As you raise your legs, apply a slight amount of pressure as if you are trying to separate your legs. This will work the outer quads. Exhale during this movement. Pause briefly. Return to the starting position. Inhale during this movement. Repeat for the required 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.
Step 1
Sit on a chair. Hold onto the sides of the chair.
Sit on a chair. Attach ankle weights to both ankles. Let your lower legs hang down in front of the chair. Hold onto the sides of the chair. This is your starting position.
Step 2
Lean back and point your toes. Extend your legs until they are straight. Pause briefly.
Lean back and point your toes. Extend your legs until they are straight. As you raise your legs, apply a slight amount of pressure as if you are trying to separate your legs. This will work the outer quads. Exhale during this movement. Pause briefly.
Step 3
Return to the starting position.
Return to the starting position. Inhale during this movement. Sit on a chair. Attach ankle weights to both ankles. Let your lower legs hang down in front of the chair. Hold onto the sides of the chair.