To strengthen the hamstrings and quadriceps, the most effective exercises target both muscle groups simultaneously, because in daily life, muscles are almost never used one at a time. It is important to slowly progress your workouts by starting with body weight only and adding free weights when you can do more than 12 to 15 repetitions without fatigue. Varying your exercises will keep your workouts more interesting and will also give you better results.
Step-Ups
Step-ups are a beginner exercise for strengthening the hamstrings and quadriceps. Start with a low step with body weight only, and then increase to more weight and a higher step as you get stronger. To begin, stand behind a step. Place your right foot on the step and then, pushing through your right heel, take your left leg up to the step. Step down with the left foot. Repeat all the desired repetitions on that side and then switch to the opposite leg.
Squats
Squats are another beginner-level exercise for the lower body. Start by standing with your feet shoulder width apart and your toes pointing straight ahead. Lower your body as if you are going to sit down in a chair, making sure that your knees do not go over your toes. Lower to 90 degrees and then push through your heels to return to the starting position. Repeat for the desired repetitions.
Stationary Lunges
The stationary lunge is an intermediate exercise because it works one leg at a time and requires more balance. Begin with your feet shoulder width apart and your toes straight ahead. Take a large step forward with your right leg. Making sure that your weight is mostly on your right foot and that your left heel is slightly off the ground, bend both knees, lowering straight to the ground. Your right knee should not go past your toes. Push through the right heel to return to standing. Repeat for the desired repetitions before moving on to the left leg.
Lateral Squats
The lateral squat is another intermediate-level exercise because it introduces lateral (or side-to-side) movement. To begin, start with your feet together and your toes straight ahead. Take a step to the right and squat down. Pushing through the left heel, simultaneously stand up and bring the right foot back to the starting position. Repeat all desired repetitions on the right before moving to the left side.
Alternating Foward Lunges
The alternating forward lunge is an intermediate-level exercise that integrates movement into the lunge. Start with your feet shoulder width apart and your toes straight ahead. Take a large step forward with the right leg. Bend your knees, making sure that the right knee does not go past your toes and that the left knee goes straight toward the floor without touching. Push through the right foot to return to the starting position. Repeat with the left leg and continue to alternate until you have completed the desired repetitions.
Alternating Reverse Lunges
Also an intermediate exercise, the alternating reverse lunge begins with your feet shoulder width apart and toes straight ahead. Take a large step backward with the right leg, dropping the right knee toward the floor. Pushing through the left heel, return to the starting position. Repeat with the left leg and continue to alternate for the desired repetitions.
Walking Lunges
Walking lunges are an advanced exercise because they incorporate traveling into a lunge. To begin, start with your feet shoulder width apart and your toes straight ahead. Take a big step forward with your right leg and drop the left knee toward the floor, making sure that your right knee does not go past your toes. Pushing through the right heel to come back to standing, take your left foot off the ground and step past the right leg. Bend both knees to drop into the lunge. Continue to alternate legs for the desired repetitions.
References
- "Optimum Performance Training for the Health and Fitness Professional"; Michael A. Clark; 2004
- "Muscle Mechanics"; Everett Aaberg; 1998
- "Complete Hip & Lower Extremity Conditioning"; Evan Osar; 2005
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