Easy-to-do Quad and Hamstring workouts to build muscle in our 40’s, 50’s and 60’s

The Summer is around the corner, which means that it will soon be time for us to pull out our shorts from the back of the closest and showcase those legs. Here are my top 4 easy-to-do exercises for feeling the burn in your hamstrings and quads. Do each of these exercises for 4 sets of 12-15reps or a total of 24-30 reps per side for single-leg exercises. 

Sumo Goblet Squats

Make bodyweight squats a thing of the past and kick it up a notch with these Sumo Goblet Squats. Not only do they on your quads, but they also attack the inner thighs! Yes, ladies, you know that area that tends to rub together. When performing these, hold the dumbbell in front of your chest for added burn in the shoulders and balance…Here’s a bonus: If you use a kettlebell with a firm grip, you will also be working your back and forearm muscles.

Bulgarian Split Squat

Okay, this one will require some balance but trust me when I say this one is worth it. Before adding in any additional weight, concentrate on the form to ensure that you properly do the movement. Once you have mastered the setup with your elevated foot’s foot on a bench or couch, you can decide which variation you prefer…. Or just do them both since the goal is to sculpt those legs for summer. 

Quad Focused/Glute Focused

Quad-focused means a Shorter stance with an upright torso and focus on standing up straight. Eyes should be looking out in front of you. Glute-focused means a longer stance with a forward lean. Eyes should be gazing down towards the ground.

Bosu Ball Hamstring Curls

Yes, you can do more than just ab exercises on that ball, and I promise I am not making up this exercise. Start by lying supine (face up) on a mat with your knees bent at a 90-degree angle and your heels on the ball. Next, lift your hips off the mat by driving them straight into the air, forcing you to drive your heels down into the ball for stability. The trick to getting the most out of this exercise is that you should tuck your chin to your chest and, as you roll the ball under you (towards your butt), continue to drive your hips higher to the ceiling. Once you master the double leg version, try it a single leg! 

Weighted Deadlifts

It doesn’t matter if you are using dumbbells, strength bands, barbells, or making it a game using your kid; use some additional weight for this one. Like I said in the beginning – It’s time to kick it up a notch. With this exercise, experiment with foot placement. 

Heel elevated: More Quad Focused. 

Toes elevated: More Hamstring Focused. 

These are my top 4 easy-to-do quad and hamstring exercises that will help you spice up your fitness routine and get ready to reveal those toned legs this summer. 

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DaNee’ White
I am a Certified Personal Trainer and Weight Loss Specialist through the National Academy of Sports Medicine (NASM), an International Sports Sciences Association (ISSA) Certified Nutrition Specialist, TRX instructor, and NPC National Bikini Competitor. Aside from competing in shows I spend the majority of my time helping the everyday women reclaim control of her life through health and fitness within my company Diva Doll Coaching. I teach the fundamentals of sustainable programming that teaches women how they can enjoy the foods they love and still get the results they desire. My motto is “ It doesn’t matter when you start all that matters is that you did” and I hope that encourages you to begin your journey today!

A little more about me— I grew up in the small town of Laurel, DE where the chickens out number the people. However, I currently reside Virginia Beach, VA with my Shih-Poo Charlie who loves to make social media appearances. I love to travel, try new cuisines, and a devout pizza lover! Yes, I eat it often and it would be a very sad day if I were told I could never eat it again, haha. That was one of the many reasons that lead me to establish my own company. I believe that treats are a way of life, and that we shouldn’t have to be restricted 100% of the time when it comes to health and fitness goals. Moderation is key and learning the in’s and outs of having a sustainable blueprint leads to success.

Last but not least, I love connecting with people from all over the world so I invite you to connect with me online at one of links listed!

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