Name: Playbook - kennedy nease - 30-min Quads
Uploaded: 2024-04-01T02:45:38.478Z
Duration: 30 min
Description: 30-min Quads

quick workout for the quads! focus on keeping your weight in your heels and controlling the movement. you will need dumbbells and a small plate or platform for this workout.

You can use a plate, base of a dumbbell, or small platform 
Feet at a more narrow stance

Elevated Heel Squat

Can use plates, a step, or small platform
Keep knee in line with foot

Deficit Lunges

Using a plate or small platform, have one foot elevated and the other flat on the ground. Squat while keeping the weight in your heels, then go up onto the plate, bring the other foot down and squat that direction.

Lateral Deficit Squats

Keep the weight held high at your chest. Engage your core and squat down focusing on keeping your weight in your heels.

Goblet Squats

Keep weight in front leg
Keep knee in line with toes

Complete the reps or seconds for each leg.

Lunge with Butt Kick

30-min Quads

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

30-min Quads

More workouts from kennedy nease