How to Do Kneebends

Kneebends are a basic weight training exercise for bodybuilders or for those who just want to stay in shape. You don't need weights to do them. They work the 4 quad muscles in your thighs, but also the entire lower body. They are great conditioning for skiing, snowboarding and skateboarding.

Instructions

Difficulty: Moderately Easy

1. Stand with your legs about shoulder width apart. Place your hands out in front of you, zombie-like.
2. Keep your back straight and slowly bend your knees. Stay in total control.
3. Lower your body as far down as it will go. Raise your heels slightly off of the floor, until your hamstrings touch your calves.
4. Pause for a moment once you reach the lowest point. Pushing off of your heels, slowly raise yourself to your starting position.
5. Flex your quad muscles as tight as you can for added building benefit. Repeat the exercise until your muscles become tired.

Tips & Warnings

• The amount of kneebends you need to do depends on your present condition and your desired results. It is always best to start out with a few to avoid soreness or injury.
• Perform this exercise slowly if you would like to make it more difficult.
• If you elevate your heels while performing kneebends, it will place more emphasis on your quads.
• You can also use dumbbells for this exercise, but hold your arms down at your sides instead of out in front of you.
• Work up to several hundred sets of kneebends for great cardiovascular conditioning.
• Do not perform this exercise if you have bad knees or have had knee injury. Consult your doctor about the best knee exercise for you.