Full Body Core Workout 3: Quads and Hamstrings

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Mar 13 2009

Full Body Core Workout 3: Quads and Hamstrings

Posted by Zuzana - BodyRock.Tv | In Featured Articles, Full Body Core Workout

The third part of this workout is targeting your quads, hamstrings and core.

Leg extensions on Stability ball:

1. Find something that you can hold on to while performing this exercise. You can press a chair against a wall and then the stability ball against the chair. You can hold on to the chair from behind.
2. Engage your core muscles, keep your shoulders back and down and your chest up.
3. Hold a dumbbell between your feet and extend the legs squeezing your quads until your legs are parallel to the floor.
4. Hold this position shortly and than return your feet to the starting position.
5. Do not round your back or shoulders, you should keep your upper body rigid.

One leg bridge curls

1. Lay on your back and place one leg on the top of a Stability ball. The heel of your foot should be right on the top of the ball. The other leg is bend.
2. Bent your arms in 90 degree angle and support yourself from each side with your elbows. Hands are pointing up towards the ceiling.
3. Using your heels, upper arms and elbows push your hips up and roll the ball towards your body until the whole bottom of your foot is supporting you. Reverse the movement to get back into the starting position.
4. Keep the core muscles engaged so that there is no movement in your spine from the hip to the shoulder.

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Yong

Thank you very much for sharing, I can use this leg work out.

My legs can seem to stretch out parallel to the floor when it is off the ground. Will this workout help?
Dave

Hi Zuzana, first of all congratulations on the inspiration you give to other people, and second I agree with you in that you don´t have to be in an expensive gym to get in shape, I myself do a lot of push ups and pull ups, I don´t like doing wheights anymore, I did them like for ten years, but now I prefer my own weight. Do you have any advice for me on that and a good routine, I know tons but a new one wouldn´t hurt. Keep up the good work and thanks.
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[...] Zuzana – BodyRock.Tv wrote an interesting post today onFull Body Core Workout 3: Quads and Hamstrings | free fitness, and …Here’s a quick excerpt [...]
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[...] Zuzana – BodyRock.Tv wrote an interesting post today onFull Body Core Workout 3: Quads and Hamstrings | Fitness Advice …Here’s a quick excerpt [...]
Amy

Full Body Core Workout 3: Hamstrings

Zuzana-
I enjoy this workout, but need some help with this particular exercise. I can’t seem to get my hips very far off the ground to keep my upper body rigid. My motions are not smooth. I’m not sure if it is a coordination or core strength issue. Is there a beginner version of the hamstring exercise that you can recommend? I have been alternating different routines 5-6 days per week for the past 2 weeks. Thank you.

Amy