“The Best Home Gym Exercises You’ve Never Heard Of” – KB “Quad Stretch” Walking Lunges
Don’t let the name scare you…the exercise itself will do that just fine…
When you’re training at home, you likely don’t have access to a leg extension machine for targeting the quads (and honestly, most leg extension machines aren’t that great for your knees anyway).
This exercise takes a Walking Lunge and changes it around so that you’re holding the KB BEHIND your legs. Instead of focusing on pushing yourself up with the front leg, like with a normal walking lunge, and which is where knee stress can be an issue, you focus on straightening out the BACK leg against the resistance of the kettlebell. Then you step forward onto the other leg.
Go up and down your floor a few times…until your quads turn to pudding.
You don’t need much weight for this one. Just focus on extending that back leg on every single rep in order to come up and your quads will have no choice but to fire.
For an extra stretch on the quads, at the bottom of each rep, when your back knee is on the floor, you can also lean your torso back a bit, then extend your leg. This makes the exercise that much worse… (in a good way…and yes, there is such a thing)…
Watch the video that shows you how to do the exercise here ->
One thing I’m always doing is looking for new, innovative exercises to add into workouts.
A resource like this one is invaluable if you are doing the same:
It contains 277 incredibly effective exercises (like the One Leg Glute Deadlift) you can do with just basic equipment.
If you are more of an intermediate/advanced trainee, and you understand the basics of program design, this tool is invaluable.
For example, yesterday I was designing workouts for our studio clients for the coming month. I had a slot where I was looking to plug in a single leg hinge movement for four sets of 8. We had done SLDL’s for the last couple of cycles, I wanted something to give a similar effect, but also wanted
to change it up from a physical and mental stimulus perspective. I found what I needed in this guide!!
This book has a ton of exercises for every major muscle group in your body…chest, biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves, and abs…
…literally everything you need for a complete workout using just a few pieces of equipment.
-Forest Vance, Kettlebell Expert, Over 40 Training Specialist