Squats & Knee Lifts

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Knee lifts are an excellent way to tone and strengthen the leg muscles. When combined with squats, knee lifts can help you to tone your legs even more.These muscles, in turn, help to protect your knees, resulting in a reduced risk of injury. Knee lifts and squats work mainly the quads, glutes, hip flexors and hamstrings. Aim for three sets of each exercise at least three times per week.

Squats work the quads, which help to protect the knees.
(JTPhoto/Brand X Pictures/Getty Images)

Things You'll Need

  • Dumbbells
  • Medicine Ball
Step 1

Stand in a wide V-stance. Place a dumbbell in each hand. Bend your elbows and bring the dumbbells to your shoulders. Bend your knees as you go into a squat position.

Step 2

Stand up, straightening your right leg and bending your left leg 90 degrees, bringing it up toward your chest.

Step 3

Step back into the wide V-stance, bend your knees and lower yourself back into a squat. Repeat 15 times on each side to work your glutes, abs and legs.

Step 1

Stand with your feet shoulder-width apart. Hold a medicine ball with both hands out in front of you.

Step 2

Bend your knees and lower yourself into a squat.

Step 3

Stand up, straightening your right leg and bending your left leg 90 degrees, bringing it up toward your chest. At the same time, lift the medicine ball up over your head.

Step 4

Step back into the shoulder-width stance and lower yourself back into a squat. At the same time, lower the medicine ball back out in front of you. Repeat 15 times on each side to work your shoulders, chest, abs, quads, glutes and hamstrings.

Step 1

Stand in a wide V-stance. Hold a medicine ball with both hands out in front of you. Bend your legs, moving into a squat position.

Step 2

Stand up, straightening your right leg and bending your left leg 90 degrees, bringing it out to your left side. At the same time, lift the medicine ball up over your head.

Step 3

Step back into the shoulder-width stance and lower yourself back into a squat. Simultaneously lower the medicine ball back out in front of you. Repeat 15 times on each side to work your arms, abs and lower body.

References

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