{"id":6614,"date":"2023-08-22T03:38:00","date_gmt":"2023-08-22T03:38:00","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=6614"},"modified":"2024-01-08T19:08:50","modified_gmt":"2024-01-08T19:08:50","slug":"build-strong-quads-and-better-mobility-with-these-5-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-quads-and-better-mobility-with-these-5-exercises\/","title":{"rendered":"Build Strong Quads And Better Mobility With These 5 Exercises"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Here are 5 exercises that strengthen the quadriceps and improve mobility. \u2063They are great for both home AND gym workouts!&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Heel Elevated Split Squats <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">As you can see, my knee is tracking well ahead of my toes. I\u2019m also not fully pausing in the top position. This is intentional. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative Front Heel Elevated Split Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0GhndUlHw8A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a split squat position. Elevate the heel of your front foot on a stable surface. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Be on the forefoot of your back foot. \u2063\u2063\u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold onto a pair of dumbbells or kettlebells (or a single dumbbell\/kettlebell). Keep your arms rigid, lats engaged, and pretend you are trying to crush something in your armpits.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063On the front foot, while your heel will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning your foot to the floor (and surface).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now perform a split squat lower yourself down to a range where you are able to maintain proper form. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the split squats, pretend you are \u201cpulling\u201d your body down with your legs.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Press your body away from the floor and back to the top\/starting position. \u2063\u2063\u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Feet Elevated Band Resisted Leg Extensions From Bear Crawl&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the quadriceps, improves shoulder\/scapular stability, and lumbo-pelvic stability. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Feet Elevated Band Resisted Leg Extensions From Bear Crawl \u2063\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/iG-tmOuAF48?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold a resistance band in your hands, and loop the band behind your knees. There should be resistance in the band for 100% of the exercise. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Elevate your forefeet on a bench, couch, or other stable surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a bear crawl position. Your head, torso and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your hands should be roughly below your shoulders, or slightly ahead. Figure out what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now use your quadriceps and extend your knees. Pause for a count when your knees are fully extended and really contract your quadriceps. Do not let your knees hyperextend, and make sure the movement is smooth and controlled. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"938\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=750%2C938&#038;ssl=1\" alt=\"the ultimate lower body and core program\" class=\"wp-image-7438\" style=\"aspect-ratio:1;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 50 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts!<\/strong> Requires minimal equipment, produces maximal results!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Negative 1.5 Rep Heel Elevated Squats \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">As you can see here, in this variation the knees track well past the toes. This is very intentional.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Heel Elevated Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aeBl8BspcPM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><strong>\u2063\u2063\u2063\u2063\u2063\u2063Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Elevate your heels on weight plates, or another stable elevated surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Adopt your preferred foot width and positioning. Your head, torso and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold onto a pair of dumbbells or kettlebells (or a single dumbbell\/kettlebell). Keep your arms rigid, lats engaged, and pretend you are trying to crush something in your armpits.\u2063\u2063\u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While your heels will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning your feet to the floor (and surface). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now perform a squat and take 3-5 seconds and lower yourself down to a range where you are able to maintain proper form. Stand halfway up, squat back down, and finally, press your body away from the floor and back to the top\/starting position (all at normal speed). This is one rep. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. Many people make this mistake. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Press your body away from the floor and back to the top\/starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Band Resisted Reverse Nordic Curls&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Make sure you can do this using bodyweight only before you add any additional resistance. If you can&#8217;t do the concentric (lifting) component, perform the eccentric component only and use assistance on the way up. You can do this by using the sides of a doorframe\/squat rack, a TRX, band, etc. <\/p>\n\n\n\n<p class=\"has-text-align-left\">The more you lean back, the more challenging the movement will be. Conversely, the more upright your body remains, the easier the movement will be. Start out very conservatively.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Reverse Nordic Curls\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/9J_pLO3kmXY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place a resistance band over your upper traps and around your shins\/ankles. Make sure the band is not sitting on your neck. There should be resistance in as close to 100% of the exercise as possible.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your feet can be plantarflexed or dorsiflexed. Do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a tall kneeling stance. Adopt your preferred knee width. Your body should be in a straight line from your head to knees. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your body in a straight line from your head to knees, take 3-5 seconds and use your quads to control the movement as you lower your body down to your full range. Use a range that allows you to maintain proper form.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. Many people make this mistake.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you\u2019ve hit the bottom position, use your quads to bring your body back to the top\/starting position.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your body should remain in a straight(ish) line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left\"><strong>Here are two modified variations:<\/strong><\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse Nordic Curls + Band Assistance\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/7tyHgWjdNEk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse Nordic Curls (eccentric only)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/FchKwdgAGbw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Front Foot Elevated Negative 1.5 Rep Split Squats&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Having the front foot elevated allows you to use a greater range of motion, and the negative 1.5 rep tempo makes these very challenging! Aim to do most of the work with the front leg. Use the back leg as a kickstand of support. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Front Foot Elevated Split Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UhvcpFCXdRk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Elevate your front foot on a weight plate(s), or other stable surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a split squat position, and adopt your preferred foot width and positioning. Your head, torso and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063Hold onto a pair of dumbbells or kettlebells (or a single dumbbell\/kettlebell). Keep your arms rigid, lats engaged, and pretend you are trying to crush something in your armpits.\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. Be on the forefoot of your back foot.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now take 3-5 seconds and perform a split squat and lower yourself down to a range where you are able to maintain proper form, stand halfway up, squat back down, and finally, return to the top\/starting position (all at a normal tempo). This is one rep.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the split squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. Many people make this mistake. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1979\" height=\"2560\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/10\/Pistol-Squat-2-scaled.jpg?resize=1979%2C2560&#038;ssl=1\" alt=\"the ultimate pistol squat program\" class=\"wp-image-9683\" style=\"aspect-ratio:1;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/10\/Pistol-Squat-2-scaled.jpg?w=1979&amp;ssl=1 1979w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/10\/Pistol-Squat-2-scaled.jpg?resize=232%2C300&amp;ssl=1 232w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Are you looking to do your first pistol squat ever and have been really frustrated with your lack of progress? Or can you already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations? If so, The Ultimate Pistol Squat Program is for YOU! Being followed by people of all genders in at least 35 countries. <strong>Great for home AND gym workouts!&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pistol-squat-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are 5 exercises that strengthen the quadriceps and improve mobility. \u2063They are great for both home AND gym workouts!&nbsp; #1) Heel Elevated Split Squats As you can see, my knee is tracking well ahead of my toes. I\u2019m also not fully pausing in the top position. This is intentional. Coaching Tips: \u2063 #2) Feet Elevated Band Resisted Leg Extensions From Bear Crawl&nbsp; This exercise strengthens the quadriceps, improves shoulder\/scapular stability, and lumbo-pelvic stability. Coaching Tips: Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 50 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! Requires minimal equipment, produces maximal results! LEARN MORE #3) Negative 1.5 Rep Heel Elevated Squats \u2063 As you can see here, in this variation the knees track well past the toes. This is very intentional. \u2063\u2063\u2063\u2063\u2063\u2063Coaching Tips: #4) Band Resisted Reverse Nordic Curls&nbsp; Make sure you can do this using bodyweight only before you add any additional resistance. If you can&#8217;t do the concentric (lifting) component, perform the eccentric component only and use assistance on the way up. You can do this by using the sides of a doorframe\/squat rack, a TRX, band, etc. The more you lean back, the more challenging the movement will be. Conversely, the more upright your body remains, the easier the movement will be. Start out very conservatively.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063 Coaching Tips: Here are two modified variations: #5) Front Foot Elevated Negative 1.5 Rep Split Squats&nbsp; Having the front foot elevated allows you to use a greater range of motion, and the negative 1.5 rep tempo makes these very challenging! Aim to do most of the work with the front leg. Use the back leg as a kickstand of support. Coaching Tips: Are you looking to do your first pistol squat ever and have been really frustrated with your lack of progress? Or can you already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations? If so, The Ultimate Pistol Squat Program is for YOU! Being followed by people of all genders in at least 35 countries. Great for home AND gym workouts!&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":10613,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,1,34,851,1567,26,699,21],"tags":[177,178,684,407,286,452,451,482,349,348,481,483,67,487,480,65,347,413,72,374,384,489,488,704,770,716,479,668,669,688,667,820,706,713,677,715,714,822,508,507,353,621,281,767,620,700,619,710,97,622,96,405,404,625,443,754,536,172,331,298,351,350,352,747,308,188,189,346,303,63,437,819,456,454,671,670,818,672],"class_list":["post-6614","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-fitness","category-glute-exercises","category-home-workouts","category-knee-durability","category-lower-body-exercises","category-quad-exercises","category-squatting-movement","tag-band-exercises","tag-band-training","tag-band-workout","tag-band-workouts","tag-bear-crawl","tag-butt-building-exercises","tag-butt-building-workouts","tag-butt-exercise","tag-butt-sculpting","tag-butt-toning","tag-butt-workout","tag-glute-building","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-goblet-squats","tag-home-fitness","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-leg-building","tag-leg-day","tag-leg-exercise","tag-leg-exercises","tag-leg-extension","tag-leg-extensions","tag-leg-sculpting","tag-leg-training","tag-leg-workout","tag-quad-building","tag-quad-exercise","tag-quad-exercises","tag-quad-work","tag-quad-workout","tag-quadriceps","tag-quadriceps-exercise","tag-quadriceps-workout","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-shoulder-health","tag-shoulder-prehab","tag-shoulder-stability","tag-single-leg-exercises","tag-single-leg-squats","tag-single-leg-training","tag-sports-training","tag-squat-tips","tag-squatting","tag-squatting-advice","tag-squatting-exercises","tag-squatting-movement","tag-squatting-tips","tag-stability-training","tag-the-ultimate-lower-body-and-core-program","tag-top-butt-exercises","tag-top-butt-workouts","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-and-core-program","tag-workout-at-home","main-post"],"yoast_head":"<!-- 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