Asha Hadley, IFBB Physique Pro and them thighs though…thigh high to the SKY! Girl tell us what is your favorite exercise for working your quads?

If you are too busy to work out because maybe you are spending a lot of time on Facebook or other blogs reading about exercises, try this easy exercise at home. Right now, while you are sitting there on Facebook reading this post, sit near the edge of your chair.

With your feet flat on the floor and back straight, hands pressed flat slightly behind you, contract the quads of your right leg and lift your foot until the leg is straight in front of you. Your foot should be flexed with your toes pointing toward the ceiling. Hold the leg out for a count of two. Keeping the quad contracted, lower your leg down until your foot is again flat on the floor. Repeat 10 times and then switch legs keeping the leg contracted throughout this exercise. As you build strength, your goal is to do this exercise without touching the foot to the floor between each leg lift. Never lock your knee when the leg is extended.


Chair Stand

Sitting down and standing up from a chair works your quads in a similar manner as a squat, but with less strain. Sit toward the edge of a chair or on a bench with your feet flat on the floor and your back straight. Stand up from your seated position. As you stand, focus on using mainly your quads to bring yourself up. Sit back down, but make the movement as slow as possible. Work up to repeating this 10 times. During this exercise, your hands can rest on your thighs, but don’t press them into your thighs to push yourself up. If you find you keep using your hands to press up, dangle them by your side or cross your arms over your chest.

Step Up

Even if you’re not strong enough to climb several flights of stairs, hopefully, you can tackle the single step in this exercise. Stand at the foot of a staircase. Step your right foot onto the first stair and use your quads to bring your body up until the right leg is straight. Bring the left foot up onto the stair. Pause for a count of two, then step down with the left leg and lower the left foot to the ground. Step the right foot back down to the floor. Step up again, but begin with the left leg. Continue alternating legs. Work up to 10 step ups per leg. Throughout this exercise, you may hold the stair railing for balance, but don’t use the railing to pull yourself up.