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

BEGINNERGERIATRICQUADSBUTT
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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.

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

INTERMEDIATEGERIATRICQUADSSHOULDERS
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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 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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