By Naomi Nazario
One simple adjustment can turn a normal leg workout into a quad massacre.
By keeping the knees bent during each move your bodyweight creates tension on the quads throughout the entire circuit, says Andy Speer, creator of The Anarchy Abs Workout from Men’s Health.
Typically, leg exercises such as lunges are done with a full range of motion, which is how you usually want to master the movement. But when you want to attack your quads, maintaining partial range of motion keeps them from fully resting. More time under tension for a muscle group equals more gains.
“By keeping the knees bent in each move, your bodyweight creates tension on the quads through the entire circuit,” Speer says. “With full range of motion lunges, the quads get a short ‘break’ as the leg fully extends. There is no break in this circuit giving you maximum benefits of muscular endurance, fat loss, as well as testing your mental toughness.”
Directions: Perform the exercises listed below in order for 30 seconds with 10 seconds of rest in between each move.
1. Quick toes
2. Duck lunge, right
3. Duck lunge, left
4. Low split switch
Rest for 30 seconds. That’s 1 round. Repeat for 3 to 5 rounds.