Beginner quad exercises using a bench

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The hip flexor stretch on the bench is a beginner level exercise that helps to stretch the hip flexors and open up the hip

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The hop over is a beginner level plyometric exercise. This exercise helps build explosive power in the hips and legs, conditions your core and improves agility and coordination.

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The beginner thruster is a challenging compound exercise that targets the shoulder and legs. This exercise is suitable for all fitness levels.

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The burpee with jump up on the bench is a beginner plyometric exercise. This challenging exercise targets the shoulders, core and legs and is a great beginner conditioning exercise.

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The lateral shuffle on the bench with shoulder press is a beginner compound exercise. This exercise targets the legs and shoulders and is suitable for all fitness levels.

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The side lateral shuffle on the bench is a beginner lower body exercise. This exercise targets the glutes, hamstrings and quads and is suitable for any fitness level.

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The step over knee drive is a beginner lower body exercise. This exercise targets the entire lower body and is suitable for any fitness level.

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The dumbbell sit squat biceps curl is a beginner compound exercise. This is a a great exercise that targets the lower body and biceps and would be a great addition to ant fitness program.

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The step up with a hop is a beginner lower body exercise. This is a great compound exercise that targets the glutes, hamstrings and quads. This exercise is suitable for all fitness levels.

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The dumbbell step-up is a beginner lower body exercise. This is an excellent compound exercise that targets the quads and buttocks.

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The step-up on the bench is a beginner exercise that focuses on the thighs and butt. This exercise really isolates the quads and glutes and is a perfect addition to any work-out routine.

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The lateral shuffle on the bench is an intermediate exercise that focuses on the muscles of the lower body. This exercise is best used as an interval during a work-out to elevate the heart rate and some cardio to the program.

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The step overs on the bench are a beginner exercise that really target the quadriceps and muscles of the outside of the hip. This exercise is excellent for toning the hips and building strength in the legs.

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The baby burpee is a modified full body burpee. This is a compound exercise that targets the legs, shoulders and arms.

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The sit stand on bench is a lower body exercise that targets the glutes, quads and calves.

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