Quads
The fronts of your thighs carry you up every climb and brake you on the way down. They want time long, kneeling, and strength deep in a squat. Here is every movement we teach for them.
Why it works: Why you fold on the last hill
Short on time? Start with these three
- HeroLong holdKneel with the tops of your feet flat and sit down between your heels, on a block if you need one. Stretches the front of your thighs, shins and ankles.
- ChairStrengthStand, bend your knees and sit your hips back as if onto a seat, arms reaching up. Your thighs and glutes hold you there, with your weight in your heels.
- Heels-Elevated SquatStrengthHeels raised 2 to 3 cm, bell at your chest, drop straight down with knees forward. Also called the heel-elevated goblet squat. Works the front of your thighs.
Long holds
Stay still in the shape for minutes and let the muscles settle.
- HeroKneel with the tops of your feet flat and sit down between your heels, on a block if you need one. Stretches the front of your thighs, shins and ankles.
- Low LungeBack knee down on a towel, front foot forward, hands inside it, then sink your hips and stop holding yourself up. A long stretch for the front of the hip.
Strength
Hold or lift your own weight.
- ChairStand, bend your knees and sit your hips back as if onto a seat, arms reaching up. Your thighs and glutes hold you there, with your weight in your heels.
- Goblet SquatHold a kettlebell by the horns against your chest and sit down between your knees, chest tall and heels flat. Your quads and glutes do the work.
- Heels-Elevated Box SquatHeels raised on a plate or wedge, bell at your chest, squat down to a box behind you. The raised heels let your knees travel forward; the box sets your depth.
- Heels-Elevated Double Front SquatHeels raised, two bells in the rack, squat deep with your knees forward and your torso upright. The hardest step of the heels-elevated squat.
- Heels-Elevated SquatHeels raised 2 to 3 cm, bell at your chest, drop straight down with knees forward. Also called the heel-elevated goblet squat. Works the front of your thighs.