X-Hops Main muscle: quadriceps, glutes

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Main muscle: quadriceps, glutes

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Starting position: Standing with your feet placed at shoulder width, with your toes pointing out slightly. Keep your arms in front of your torso. Throughout the exercise you have to keep your head up and maintain a straight back.

Perform a jump squat, but land in a split leg position, with one leg forward and the rear knee nearly touching the ground. (lunge position)
Jump up from the lunge position and land in a squat position.
Now jump up and land in a lunge position again, but this time reverse your legs.
To complete the movement jump up and land in a squat position.
Repeat this process as often as it is mentioned on your workout routine.

What is the glutes muscles? – X-Hops Main muscle: quadriceps, glutes

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? – X-Hops Main muscle: quadriceps, glutes

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? – X-Hops Main muscle: quadriceps, glutes

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.