Bench Hops Main Muscle: quadriceps, glutes

Bench Hops:

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Main muscle: quadriceps, glutes

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Bench Hops – Starting position: Find a flat bench, stand on the right side of it and put your hands flat on the top. Make sure

your back is straight and your knees are bent.

Jump with both feet at the same time over the bench. Try to land at the same spot you were standing on the other side.
After you reach the opposite side of the bench jump back quickly.
Repeat this process as often as it is mentioned on your workout routine.

Bench Hops

What is the glutes muscles? – Bench Hops

The glutes are actually made up of three different muscles:

1. GLUTEUS MAXIMUS

Largest and most superficial of the three
Responsible for hip extension with some external rotation

2. GLUTEUS MEDIUS

Located above but deep to the glute max.
Main job is to abduct the hip, which just means it pulls the leg away from your body out to your side

3. GLUTEUS MINIMUS

Similar job to gluteus medius, and is located just underneath it
Both the glute min and glute med provide stabilization for the hips as well

Why Do We Need Strong Glutes? – Main muscle: glutes

Many times when people go to pick up things, they tend to rely on their back too much. This will likely cause pain in the long run if not immediately. Instead of using our back, we have to engage our glutes when lifting something.

What are the quadriceps muscles? – Bench Hops

The quadriceps muscles are a group of four muscles located on the front (anterior) of the thigh. Quad means four, while ‘ceps’ refers to divisions or ‘heads’ of the muscle.

The four quadriceps muscles include: – Main Muscle: quadriceps

Rectus femoris – we covered this muscle previously in a post
The vastus lateralis – vastus means vast, huge, extensive and lateralis refers to its location on the lateral or outside of the thigh.
Vastus medialis – vastus (same as above) and medialis refers to its location on the medial or inside of the thigh.
Vastus intermedius – vastus (same as above) and intermedius refers to its location between (inter) the medialis and lateralis.

Why Do We Need Strong quadriceps? – Main Muscle: quadriceps

In fact, your quadriceps, or quads, play a vital role in nearly all of your leg movements, so it’s important to keep them strong and flexible. Having weak quads not only can diminish your knee’s function, but research shows it also may put you at risk for knee cartilage loss, the hallmark trait of knee osteoarthritis.

Other EXERCISES EXPLANATIONS:

The MAIN PAGE : HOME WORKOUT PLAN 12 WEEK PLAN Please Check Main Article to get the full course for free.

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Drop Push Ups Main muscle: chest

Straight Leg Jackknifes Main muscle: abdominals

Sumo Jump Squats Main muscle: quadriceps, glutes

Rear Leg Raises Main muscle: quadriceps, glutes

Push Ups Main muscle: chest

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