Leg Exercises

Dumbbell High Pull

This exercise is for those who want to have large quads. The effect will be seen in about 10 sessions. Experts opine that this exercise might not be helpful for weight loss.

1. Place your feet just wider than shoulder-width apart and hold a dumbbell in your right hand.
2. Drop into a squat position, allowing the dumbbell to fall toward the floor between your knees, then jump up explosively as you pull the weight to shoulder height with the force generated from your legs. Land softly and sink back to the starting position.
3. Perform six steps, then switch hands and do six more.

Immediately follow this movement with a set of backward broad jumps, where you jump backward on two feet and land softly with slightly flexed knee and hip joints. Perform 12 of these jumps.

Beginners do two sets of each; after six sessions, progress to three sets; after six more sessions, progress to four.