Lunge - Plate Decline Forward Power

Recommendations: 2-3 Sets, 8-12 Reps, 60 Wght

Beginner Quads Glutes Hamstrings Calves Strength Plate Decline Bench Push Compound Gym

Purpose: This exercise tones and shapes the quads.

Benefits: It is a good exercise to tone and shape the thigh.

Stand with a plate held tight to your chest, feet shoulder-width apart, knees slightly bent, in front of a decline bench. Step forward with the right foot onto the decline bench about the middle. This is the starting position. Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your right thigh is parallel to the ground - being sure that your right knee does not reach out past your toes. Your left knee approaches, but does not touch, the floor. Inhale during this part of the movement. While exhaling, return to the standing, starting position without locking the front knee. Repeat for the recommended number of repetitions. Stand with a plate held tight to your chest, feet shoulder-width apart, knees slightly bent, in front of a decline bench. Step forward with the left foot onto the decline bench about the middle. This is the starting position. Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your left thigh is parallel to the ground - being sure that your left knee does not reach out past your toes. Your right knee approaches, but does not touch, the floor. Inhale during this part of the movement. While exhaling, return to the standing, starting position without locking the front knee. 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.