BODYSHAPE

Killer Quads

WRITER: TRACY DRAPER // PHOTOGRAPHER: FRED LOPEZ

What can turn heads faster than Speedy Gonzalez? A nicely toned pair of quads, that’s what. Not only do strong, healthy thighs look nice, but they also help in the metabolic process. They burn a lot calories, look great in shorts, and — oh yes — even perform daily functions well. Getting out of the chair is made much easier with strong legs. Read on to find out some safe ways to strengthen and tone your legs so you, too, can turn some heads.

Leg Extension

1. Sitting with your back pressed into the seat back, abs tight, and knees at a 90-degree angle, flex your thigh muscles and slowly extend your knees as you exhale.

2. Inhale and return slowly. Repeat 8 to12 times for three sets.

Start position

Second position

TRAINER’S TIPS

• The last two reps should be a bit testy but attainable.

• If you cannot keep proper form and alignment, reduce the weight.

• Building strong quads also stabilizes the knee joint so that it is less prone to injury.

Single Leg Press

1. Sit with your back pressed into the seat back, abs tucked in tightly, and one leg on the footpad with your knee flexed at 90 degrees.

2. Exhale and press through heel to straighten (but not lock) knee.

3. Inhale and return to start position. Perform 8 to12 reps for strength and toning. Work up to three sets.

TRAINER’S TIPS

• The weights should not touch the stack until your set is complete.

• Need a challenge? Count to five slowly for each phase of the movement.

• To build strength, reduce the repetitions and increase the weight. Do four to six reps.

MUSCLE GROUPS TARGETED: quadriceps, glutes, hamstrings, gastrocnemius, and soleus

Kettle Bell Squat

Here are two variations of this quad-strengthening squat. Ken’s version works well for men: toes pointing forward, weight on the heels and a slightly forward lean. Tracy demonstrates a plie’ squat, keeping her shoulders directly over the hips, heels a bit wider and toes pointed at a comfortable angle. This version works well for women or anyone with lower back issues.

th ang it on es.

TRAINER’S TIPS

• Engage abs the entire time, but be sure to keep breathing.

• Bend knees and inhale until thighs are no lower than parallel to the floor.

• Exhale, contract glutes, and return to stand. Back remains straight.

• Do 8 to12 repetitions for three sets.

Wrap Up

• Make sure your knee does not extend over your toe during squat.

o

• Keep your shoulders down and neck long.

View 2 (Tracy)

• Inhale and bend knees, keeping hips higher than knees.

• Exhale and return to start position, squeezing the glutes the entire time. Complete 8 to 12 repetitions for three sets.

These three exercises are sure to help you get the eye-catching legs you’ve always wanted. Of course, the muscles only show when you follow a low-fat diet and include aerobic activity in your weekly workout. Remember to stretch those muscles for a longer, leaner look after your workout, as well. These muscle groups love to burn calories even when you are not actively working out, so it is to your benefit to build them to be strong, sleek, and toned.