Beginner quad exercises using your bodyweight

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The vertical jump is a lower body exercise that helps to develop explosive power, balance and agility.

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The jump squat is an explosive lower body exercise that targets the glutes, hamstrings and quads.

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The samson lunge is a warm-up exercise that helps to open up the hips and upper back.

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The running mountain climber is a lower body conditioning exercise that is suitable for all fitness levels.

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Running on the spot is a lower body conditioning exercise suitable for all fitness levels.

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The touch drop squat is a beginner level lower body conditioning exercise that targets the butt and thighs.

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The sit squat on the bench is a beginner level lower body strength exercise that is suitable for seniors and those with mobility issues.

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The splits against the wall is a lower body stretching exercise that targets the inner thighs. The splits are suitable for all fitness levels and should be done after a high volume lower body workout.

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The air squat is a lower body exercise that targets the glutes and quads.

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The burpee is a challenging compound exercise that targets the legs, shoulder and arms.

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The lunge is a lower body exercise that targets the quads and glutes.

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Skipping is an excellent low impact conditioning exercise suitable for all fitness levels.

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The push-up plank burpee is a beginner level compound exercise that is suitable for all fitness levels.

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The flop burpee is a full body conditioning exercise. This exercise targets the legs, shoulders and arms and is suitable for all fitness levels.

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The kneeling hip flexor stretch targets the quadriceps and hip flexors and is a great exercise for anyone that spends most of their day sitting at a desk.

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