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    Quads and Hamstrings Exercises for you

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions. Here's how to do it:
  1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
  2. Hold weights in each hand (or place a barbell behind the neck) for added intensity.
  3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
  4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
  5. Don't lock the knees at the top of the movement.
  6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.
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Surprisingly, quadruped hip extensions (or a bent-leg raise while on all-fours) came out on top for targeting the gluteus maximus. This exercise really allows you to contract the muscles of the glutes. How to do it:
  1. On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement.
  2. Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.
  3. Don't arch the back and keep the neck straight.
  4. Lower back down and repeat for all reps before switching sides.
  5. Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind the knee.
  6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.
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Step Ups are one of those exercises that seem like a good idea, but you're never exactly sure if you're doing anything. Worry no more because Step Ups really do work the glutes and the hamstrings. The trick is to make sure you're stepping up onto a platform that's high enough to really activate those muscle fibers, about 15 inches high should be good. Holding dumbbells can add some nice intensity to the movement and, in this version, I show it with a band wrapped under the step which really adds intensity if you keep the tension up. How to do it:
  1. Stand behind a 15-inch platform or step, weights in hand.
  2. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step.
  3. Concentrate on only using the right leg, keeping the left leg active only for balance.
  4. Slowly step back down and repeat all reps on the right leg before switching to the left.
  5. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.
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