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Mar 17, 2018 · These quad workouts at home will target mostly the quads, but will also hit the glutes, hamstrings, hip flexors, and sometimes even calves. If you have sore knees you can benefit from these body weight leg exercises and strengthen quads for knee pain as well.
Start this quad workout with a lower body warm up. WORKOUT. Repeat this circuit 2 times and rest for 60 seconds between sets. 1. Bulgarian split squat: 30 seconds + 30 seconds. Place a step or a box behind, position your right foot on top of the step, bend your knees and lower the hips until your left thigh is parallel to the floor.
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