Video Transcript

Hi, my name is Beth Hoover, and today I'm going to show you how to perform an outer quad workout. The quadriceps are a group of four muscles on the front of the thigh, the outer quadricep muscle is the vastus lateralis which is most important for knee stabilization. Today I'm going to show you how to perform a narrow stance squat and a reverse lunge. The first exercise we're going to perform is the narrow stance squat. To begin this position, you want to stand with your feet about six inches apart, go ahead and put your hands on your hips. We're going to tighten the abdominals and we're going to sit back into a squat. Pretend as though you are sitting back into a chair, making sure to keep your body in neutral alignment and your knees stay behind the toes, making sure to breathe and press through the heels as you stand up to make sure that we keep the stress off the knees. The next exercise we're going to perform is a reverse lunge. The reverse lunge we're going to perform 15 repetitions on each leg, starting with the right leg, we're going to step back in a nice long stance and then step back, reverse and then step forward. This is going to put all of that stress right on the left leg and the left thigh.