Quadricep Exercises

Your quadriceps are the front part of your thighs. It is the largest muscle and therefore the strongest muscle. There are a million different variations and modifications that you can use to work this muscle. It requires the most weight that you will probably use over any other body part. That means they are often the last to develop and have what I personally believe the most soreness involved. I am a gym person so most of these are at the gym, however some of them may be able to be modified for home use. Here are some of the basic leg exercises.

1.) Squat. You can pretty much dictate how you do your squats and the placement of your feet. They can be pointed forward and touching or spread out slightly past shoulder width with your toes pointed outward. You can also have one foot in front of the other. When doing this, when you bend both knees should be at a 90 degree angle. Play around to find the best technique for your needs and follow these guidelines.

a.) When squatting down, your knees should never go past your toes.
b.) Your weight should be in your heels, you should be able to wiggles your toes. c.) Your torso should remain as vertical as possible.
d.) If your toes are out to the side or together, squeeze your gluteous and hold for a count of 3 before you repeat.
e.) Consider adding weight by using a bar, plates, or dumbbells.
f.) Try out the various machines, there are a million different machines for squats.

2. ) Leg press. This can be either at a angle or vertical depending on the machine that you choose. Sit on the machine and put your feet on the foot pad. Your feet can be together, apart, pointed inward or outward. The different foot position work different muscles within your quadraceps. Bring the weight down to your chest and then press back up. Do not hyper extend your knees.

3.)Leg Extension. Sit on the machine and place your ankles under the pads and extend your legs. Hold for a couple of seconds and release. Hold the handles and buckle the seat belt if provided.

4.)Sliders. Get some sliders, they are round discs that are slippery. You won't be able to use these on the carpet, because you have to slide. Get in the push up position and put your toes on the sliders. Then alternate bringing your legs into your chest. Remember this is a few of the exercises that you can do for legs. Also any cardio machine that causes you to lift your knees into your chest is also great.

Shoulder Exercises

Shoulders are important because they help frame your body. Here are some basic shoulder exercises for a good shoulder routine. There are more, but they are a variation or modification of these exercises. Here are some dumbbells or you can use the rubber version


1. Military or shoulder press. This can be a machine or free weights. Sit in a bench with a back, that looks like a chair. Hold the weights close to your ears and press up slightly in front of you. Squeeze the weights together at the top. Lower back down to your ears.

2. Upright rows. Use a plate, cable, or bar (preferably a preacher bar). With your hands a couple of inches apart raise up to your chin staying close to your body. Your elbows should be pointed outwards to each side. Lower weight and repeat.

3.) Shoulder raises. Stand with your feet slightly more than shoulder width apart. Hold a light to medium dumbbell in each hand. This is a althernating exercise.Keeping your arms slightly bent raise the weight until you are parallel with the floor. This can done by raising in front or on your sides.

4.) Shrugs. Hold moderately heavy weights in each hand. Stand with your feet shoulder width apart. Keep your arms slightly bent and raise your shoulders toward your ears. Hold for 2 seconds and then release back down.

5.) Lateral raises. Hold light to medium weights in each hand. Sit on the very edge of the bench and lean forward. Keep your arms slightly bent holding the weights under your legs facing each other. Raise the weights until your arms are parallel to the floor as you squeeze your shoulder blades together.