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Seated Quad Strengthener Exercise

Essential Exercise

Use ankle weights with this exercise that really works the quads - all while sitting down!

Ankle Weights

How to perform The Seated Quad Strengthener Exercise:

  1. Strap ankle weights on both ankles. Use 10 pound adjustable weights and start with one pound and work up to ten pounds as you build muscle strength.
  2. Sit all the way back in a chair without slouching, your legs separated slightly so that your knees and feet are hip-width apart. Your thighs and lower legs should form a 90-degree angle. Place your hands on your thighs or on the sides of the chair.
  3. Exhale as you lift your right leg in a slow, controlled movement (to the count of two). Lift until your knee is straight (but not locked). Hold your leg in the lifted position for the count of one.
  4. Inhale as you slowly lower your right leg (to the count of four), until your foot rests on the floor, back in the starting position. Pause for breath.
  5. Repeat with your left leg. That completes one repetition (rep).
  6. Perform 8 reps, rest for 1 to 2 minutes, then perform a second set of 8 reps.

Seated Quad Strengthener

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