QUADRICEPS

Name of the exercise - Hack Squat.

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gluteus Maximus ,Adductor Magnus and Soleus

Stabilizer muscles - Hamstrings and Gastrocnemius

Movement - Knee extension and Hip extension

Force - Push

Mechanic type- Compound

Execution:

1) Lie supine on back pad with shoulders under shoulder pad. Place feet shoulder width apart on platform. Extend hips and knees and release lever.

2) Flex hips and knees to descend until knees are just short of complete flexion. Raise sled by extending knees and hip. This is one repetition.

Cautions/guidelines:

1) Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. If insufficient hip flexibility forces the pelvis to pull away from the back pad at the lower portions of the movement, only lower the sled just short of spinal articulation.

2) Keep knees pointed same directions as feet.

3) Do not allow heels to raise off of platform, pushing with both heel and forefoot.

4) Same exercise can be performed for adductor group of muscle with wide stance feet (around 2 feet).

5) Do not lock your knees at the top.

Name of the exercise - Lunges(Dumbell,Barbell)

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Adductor Magnus and Soleus

Stabilizer muscles - Erector Spinae ,Tibialis Anterior ,Gluteus Medius ,Gluteus Minimus

Movement - Knee extension and Hip extension

Force - Push

Mechanic type- Compound

Execution:

1) Stand with dumbbells grasped to sides, set your feet shoulder width (1 foot) apart and toes pointing slightly outwards.

2) Lunge forward (with first leg) placing the foot outwards and slightly wider. Land on heal then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.

3) Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs. This is one repetition. Same exercise can be done by holding barbell on the trapezius muscle.

Cautions / Guidelines:

1) Bigger the step the more gluteus maximus of the front thigh will be engaged.

2) Smaller the step the more quadriceps of the front thigh will be engaged.

3) Always start with light weights.

4) Do not lunge forward exactly in the line of back foot, Lunge in slightly lateral side.

5) While descending, knee should not rotate internally.

6) Keep head forward, back straight

Name of the exercise - Leg Extension Machine

Plan of movement - Sagittal plane

Synergist (assisted muscles) - None

Stabilizer muscles - Trapezius (Upper & Middle) , Levator Scapulae (during heavy resistance)

Movement - Knee Extension

Force - Push

Mechanic type- Isolated

Execution:

1) Sit on leg extension machine with back against padded (cushioned) back support. Place front of lower leg (shins) under padded lever. Position knee articulation at same axis as lever fulcrum.Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise.

2) Extend your legs until knees are straight, making sure you remain seated flat on the machine. Raise the weight all the way, lock and hold for 2-3 seconds, then slowly lower the weight back to the starting position. This is one repetition.

Cautions / Guidelines:

1) Lower the resistance if you have to get off the seat while lifting the resistance.

Name of the exercise -Split Squat(dumbell)

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gluteus Maximus ,Adductor Magnus ,Soleus ,Hamstrings Gastrocnemius

Stabilizer muscles - Erector Spinae ,Gluteus Medius ,Gluteus Minimus

Movement - Knee extension and Hip extension

Force - Push

Mechanic type - Compound

Execution:

1) Place a barbell on a squat rack. Duck under the bar and position it across your shoulder on the trapezius, slightly above the posterior part of the deltoids. Dismount bar from rack.

2) Move back a step or two from the rack and set your feet shoulder width (1 foot) apart and toes pointing slightly outwards.

3) Lunge forward (with first leg) placing the foot outwards and slightly wider. Land on heal then forefoot. Slowly Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Slowly return to the starting position, this is one repetition. Same exercise can be performed with dumbbell and smith machine.

Cautions / Guidelines:

1) Bigger the step the more gluteus maximus of the front thigh will be engaged. Smaller the step the more quadriceps of the front thigh will be engaged.

2) To master the balance first, always start with light weights.

3) Do not lunge forward exactly in the line of back foot.

4) While descending, knee should not rotate internally.

5) Keep head forward, back straight.

6) Bigger the step the more gluteus maximus of the front thigh will be engaged.

Name of the exercise - Vertical Leg Press

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gluteus Maximus ,Adductor Magnus and Soleus

Stabilizer muscles - Hamstrings and Gastrocnemius

Movement - Knee extension ,Hip extension(partially)

Force - Push

Mechanic type- Compound

Execution:

1) Lie supine (on back) on declined back pad with hips under weighted sled. Place feet on platform. Raise weight by extending hips and knees. Release lock levers and grasp handles to sides.

2) Lower sled by flexing hips and knees eccentrically until knees are just short of complete flexion or just before hips raise up from pad. Return by extending knees and hips. This is one repetition.

Cautions / Guidelines:

1) Avoid raising hip off the declined back pad.

2) Do not lock the knees at top position (knees fully extended).

Name of the exercise - Barbell bench Step Up(dumbell)

Plan of movement - None

Synergist (assisted muscles) - Gluteus Maximus , Adductor Magnus, Soleus &Gastrocnemius (Second Leg)

Stabilizer muscles - Hamstrings ,Gastrocnemius (First Leg) ,Erector Spinae Gluteus Medius and Gluteus Minimus Movement - Knee extension and Hip extension.

Movement - Knee extension and Hip extension.

Force - Push

Mechanic type - Compound

Execution:

1) Stand facing the side of a bench. Position barbell on the back of the shoulders and grasp barbell to sides.

2) Stand with one foot placed on a bench, with the back very straight and chest forward.

3) Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench.

4) Return to the starting position with a controlled descent, this is one repetition.

5) Stepping a distance from the bench emphasizes the Gluteus Maximus; stepping close to the bench emphasizes Quadriceps.

Cautions / Guidelines:

1) Your back straight and chest forward.

2) Choose the bench with hard (less cushion) and non slippery surface.

Name of the exercise - Exercise Ball Squat

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Adductor ,Soleus

Force - Push

Mechanic type- Compound

Execution:

1) Stand facing away from a wall,place the exercise ball against the wall at lower back height.place your feet shoulder width apart (1 foot) with toes pointing outward(45 degree).

2) reclining into the ball,lower your body until your knees are flexed at 90 degree angle. Hold this position for 2-

3) seconds,then slowly return to the starting position. This is one repetition.

Cautions/guidelines-

1) Your knees should not be out past your toes throughout the exercise.

2) Keep your head up and straight.

3) Same exercise can be performed with one leg,

4) You can hold the dumbbells to add resistance.

Name of the exercise - Barbell Squat(dumbell,exercise tube)

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Adductor Magnus and Soleus

Stabilizer muscles - Erector Spinae , Deltoid (Anterior& Lateral) ,Supraspinatus ,Pectoralis Major, Clavicular Trapezius, Levator Scapulae ,Serratus Anterior, Rectus Abdominis and Obliques , Hamstrings ,Gastrocnemius

Movement - Knee extension and Hip extension

Force - Push

Mechanic type- Compound

Execution:

1) Place a barbell on a squat rack. Duck under the bar and position it across your shoulder on the trapezius, slightly above the posterior part of the deltoids. Dismount bar from rack.

2) Move back a step or two from the rack and set your feet shoulder width (1 foot) apart and toes pointing slightly outwards.

3) Inhale as you slowly bend your knees and descend until thighs are just past parallel to the floor. Exhale as you extend knees and hips until legs are straight (starting position). This is one repetition.

4) Exhale when you come up and inhale when you descend.

5) Taking a deep breath to fill the chest and holding it fills the lungs like a ballon, which makes the rib cage rigid and prevents the torso from tilting forward. Contracting abdominal muscle group prevents the torso from tilting forward.

Cautions / Guidelines:

1) Knees should point same direction as feet throughout movement.

2) Keep head forward, back straight and feet flat on the floor; equal distribution of weight through fore foot and heel.

3) If the ankle is not flexible enough to allow the knee to travel forward sufficiently, the back will need to be bent forward more to maintain the center of gravity within the foot base. Until flexibility can be restored, a temporary solution is to elevate the ankles on a board or platform.

4) While descending, knee should not rotate internally.

5) Keep your head forward and back straight throughout exercise.

Name of the exercise - 45 Degree Leg Press

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gluteus Maximus , Adductor Magnus & Soleus

Stabilizer muscles - Hamstrings and Gastrocnemius

Movement - Hip and Knee extension

Force - Push

Mechanic type- Compound

Execution:

1) Sit on machine with back on padded support.

2) Place your feet about shoulder width apart on platform.

3) Rotate the lock at the sides of your hips to start the exercise.

4) Lower platform by flexing hips and knees until hips are completely flexed.

5) Return to starting position, exhaling as you complete the movement. This is one repetition.

Cautions/guidelines:

1) In descending phase, make sure your knees travel to sides of your chest.

2) Donot lock your knees at top position.

3) Donot use your hands to press leg press upwards.

4) Never raise the hips off the padded support throughout support.

Name of the exercise - Smith Machine Squat

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Adductor Magnus and Soleus

Stabilizer muscles - Hamstrings ,Gastrocnemius,Erector Spinae ,Rectus Abdominis ,Obliques

Movement - Knee and Hip extension

Force - Push

Mechanic type- Compound

Execution:

1) Adjust the s/m barbell to upper chest height, position barbell on the upper portion of back (not on neck) and grasp bar to sides. Place feet under bar. Disengage bar.

2) Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Cautions/guidelines:

Same as barbell squat.

Name of the exercise - Smith Machine Wide Squat(barbell / dumbell/exercise tubes)

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gluteus maximus

Stabilizer muscles - adductor muscle group,Gluteus maximus, Hamstrings ,Gastrocnemius ,Erector Spinae Tibialis Anterior ,Gluteus Medius ,Gluteus Minimus.

Movement - Knee and Hip extension

Force - Push

Mechanic type- Compound

Execution:

1) With bar upper chest height, position bar on the back of the shoulders (on trapezius muscle) and grasp bar to sides. Place feet two feet apart with toes pointing out at approximately (pointed outwards) 45 degree angle.

2) Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. This is one repetition

Cautions / Guidelines:

1) Do not take too wide stance.

2) Toes should be followed the direction of knee and hips.

3) Keep head forward, back straight and feet flat on the floor; equal distribution of weight through fore foot and heel.

4) While descending, knee should not rotate internally.

5) keep your chest up to maintain good posture.

6) To concentrate on your stabilizer muscles, perform this exercise with Barbell (free weight). Stabilizer muscles are effectively used with free weight (eg-barbell,dumbbells).

Name of the exercise - Lateral Squat(dumbell)

Plan of movement - Sagittal plane

Synergist (assisted muscles) - Gluteus Maximus ,Adductor muscle group, Soleus

Stabilizer muscles - Hamstrings, Gastrocnemius Erector Spinae ,Tibialis Anterior Gluteus Medius Gluteus Minimus

Movement - Knee and Hip extension

Force - Push

Mechanic type- Compound

Execution:

1) Place a barbell on a squat rack. Duck under the bar and position it across your shoulder on the trapezius, slightly above the posterior part of the deltoids. Dismount bar from rack.

2) Move back a step or two from the rack and set your feet shoulder width (1 foot) apart and toes pointing slightly outwards.

3) Lung to the side with right leg exactly in the line of left (static) leg, then slowly take the left leg close to right leg, again lung to the side with right leg exactly in the line of left leg.

Cautions / Guidelines:

1) Keep torso upright throughout the exercise.

2) Lead knee should follow same direction / line as static foot throughout lunge.

3) keep your head forward and back straight throughout exercise.