Quad-Dominant Workouts

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Quad-dominant workouts would include anything that forces you to move more from your knee than from your hip. Learn about quad-dominant workouts with help from a strength and conditioning coach in this free video clip.

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Video Transcript

Hi, my name is Barbara Brenseke, and I'm from Train For The Game on Long Island. Today, we're going to talk about quad-dominant workouts. Quad-dominant workouts would include anything that forces you to move more from your knee than from your hip. Some quad-dominant workouts would include forward lunges, split squats, Bulgarian split squats or step-ups. When doing any kind of exercise, form is the utmost importance. You never want to add weight until you can perform the exercise in a controlled manner with good form. For example, in a forward lunge, you want to make sure that you're keeping your knee behind your toe, your back leg is at 90 degrees, touching the floor, grazing the floor, not banging into the floor. In a split squat, you want to make sure that your knee stays behind your toe, the same as forward lunge. When doing a step-up, you want to bring your knee, do a knee raise at the top of the movement, stepping down slowly, landing your back foot very lightly on the floor. Quad-dominant workouts help you with functional training. Basically, what functional training is is it helps you with your daily life. So, working quad-dominant workouts help you do things in your daily living. For example, if you needed to bend down and pick something up off the floor, you would be using quadriceps in your legs to help you bend down to pick up that object.

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