Intermediate quad exercises using a bench

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The single leg sit stand on the bench is an intermediate level exercise that challenges your balance and targets the quads and glutes.

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The jump over bench is an intermediate lower body exercise that targets the quads, glutes and calves. This exercise will improve explosive power, balance and agility.

INTERMEDIATEQUADSCALVES
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The kneeling hip flexor stretch is a great way to target the hip flexors and increase range of motion in the hips.

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The split dumbbell lunge is a challenging lower body exercise that targets the glutes, quads and hamstrings.

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The split lunge with dumbbell curl is an intermediate compound exercise. This is a great toning exercise that targets the legs and biceps.

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The lateral jump overs are a plyometric exercise that helps to improve coordination and foot speed.

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The straddle jump ups on the bench really work the muscles of the lower body exercise. This plyometric exercise hits the quads, hamstrings, buttocks and calves.

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The one legged sit squat is an intermediate exercise that requires a great deal of strength and balance. This exercise should only be performed by individuals with the required core stability and muscle coordination.

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The single leg jump up is an intermediate plyometric exercise that combines the power and speed element of a jump up with the balance and coordination needed in a single leg exercise.

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This is a beginner plyometric exercise that builds explosive speed and power in the legs and core.

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This is an intermediate plyometric exercise that uses the medicine ball to add weighted resistance. This exercises helps increase coordination, explosive power and speed.

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