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Building Rock Hard Thighs

Building strong thighs is a key to reducing the incidence of lower extremity injuries – when performed in the context of balance with the hamstrings (backside of the thigh) – and, to maintain mobility in older age.

Wall Sit Variations:

Slide down a wall until the thighs are just above (110 degrees of flexion) parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Hold this position for 20-30 seconds. Return to a standing position against the wall. Repeat 2 more times.

Sit & Squeeze:

Slide down the wall to the previous position. Contract a basketball or folded pillow between the legs. Hold for 20-30 seconds. Return to starting position.

Sit & Curl:

Using two light dumbbells, slide back to the same parallel position against the wall. With dumbbells at sides, perform arm curls to 90 degrees at the elbow for 20 seconds. Return to start.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.