Attack those Quads

You don't have to Photoshop your quadriceps anymore. If you're looking to get those perfect quads, just like Victoria Beckham's then here are a few exercises that help you strengthen the quadriceps group.

Quadriceps (from the Latin root meaning four heads of the quads as the vastus medialis, rectus femoris, vastus intermedius and vastus lateralis) is one of the largest and powerful group of muscle in our body which help generate force to most of our movements.

Strengthening these muscles are important for daily activities like walking, climbing, running and playing.

— Prasad is a master trainer at Zen Sports & Fitness.

Barbell Step up

• Rest the barbell on your shoulders and make sure it is not resting on your neck.
• Put right leg on the step bench and push the left leg against the floor and stand on the bench.
• Now put down your right leg on the floor and bring your left leg also on to the floor,
• Repeat the process with the left leg.
• Do two sets of 30 counts with 30 seconds rest in between.
• Note: Keep the bench closer to your foot. Tuck your tummy in and exhale when you are in the climbing position.

Barbell Walking Lunges

• Stand with the feet shoulder width apart and the bar resting on the back of the shoulders with the hand holding the bar in that position.
• Lunge forward with right leg, bending it until the thigh is parallel to the floor. The heel of the lead leg should remain on the ground.
• Do not shift body weight too far forward or let the knee move out past the toes.
• 4. Slowly step forward with the back foot to the next lunge position.
• Repeat the exercise about 12 steps turn around and return.
• Perform 2 sets with 30 seconds rest in between.
• Note: Land on your heels and then touch the forefoot to the ground. Take a short step and complete the lunge before moving on to the next step.

Bulgarian Squat

• Keep your right back leg elevated and place your ankle on a bench about two-foot height. Keep your body bent slightly forward and let the front leg take the body load.
• Keep your front foot flat on the ground and lower your hips bending your knee; continue until your front thigh is parallel to the ground.
• Hold your abdomen tight and push yourself back up to the starting position with all of the force being generated through your front leg and exhale through the motion.
• Perform 12-15 reps in the right posture, then repeat the same with the other leg. Do two sets with 30 seconds rest in between.
• Note: Don’t raise your front hell. Relax your body and tuck your tummy in when you are pushing yourself back.

Single Leg Swiss Ball Squat

• Place Swiss ball between your lower back and a wall.
• Hold a pair of dumble in each hand. Lift one foot off the floor and touch the toe to the floor with the entire body weight on your other leg.
• Lower yourself with bending knees; let the ball roll down the wall with you.
• Keep your back parallel to the wall and stop once your thigh is parallel to the floor.
• Hold your core muscles and pause for a second before pushing yourself back to the starting position.
• Do 12-15 reps and change to other leg. Perform two sets on each leg with 30 seconds rest.
• Note: Keep your back as straight as possible. Put the weight on your heels. To get the balance try to keep the other toe on the floor.

Prisoner Squat

• Stand straight with your feet spread shoulder-width apart and toes point 10 degrees outside.
• Place your fingers on the back of your head.
• Lower body as far as u can by pushing your hips and bending your knees.
• Pause for a second, and then get back to the original position.
• Perform 2 sets of 12-15 reps with 30 seconds rest in between.
• Note: Keep your body straight and maintain the natural spine position. Do not raise your heel. Make sure that the knees should not cross the toes.