When done training the upper body, the training for the lower body can be done as well on the same day. We use our legs muscles in most of everything we do; this does not mean that leg muscles should be neglected or excluded from strength training. They (the muscles) need training to increase in strength, endurance, and/or stability/functioning. Below are some exercises that train the quadriceps.
Machine
1. Leg press
2. Leg extension
Body weight
1. Squats
2. Single legged squats
3. Skiier/isometric squat against wall
4. Lunges
5. Waling lunges
6. Reverse lunges (step backward instead of forward)
Free weights
1. Any of the body weight exercises with a weighted apparatus
Stability
1. Squats (on a unstable surface such as a bosu ball)
2. Squats (leaning on a fitball against wall)
3. Single legged squats
3. Lunges (one leg on a bosu ball)
When training the quadriceps, it is important to remember not to lock the knees, thereby protecting this important joint. Also, persons with knee problems should be careful to monitor their body as they target this muscle. Better yet, they should get a permission from their physicians if their knee problems are severe or if they had any surgery.
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