Module D
Module E
2 of 2

Muscle Group: Glutes and Quads

squatrack

Machine Exercise: Squat Rack

Entries and exits from squat rack equipment requires excessive flexion/rotations.

squatslunges

Free Weight: Squats or Lunges with dumbbells

If body alignment can be maintained. Hold a dumbbell in each hand.

Move in functional ranges – use chair or wall for support.

bwsquatslunges

Body Weight: Squats/Lunges

Move in functional ranges – use chair or wall for support.

Climbing stairs or small step ups work well.

glutealtwist

Stretch: Gluteal Twist/Quads Stretch

GLUTES:

Do not twist.  Do seated figure-4 stretch or in a supine position.

QUADS:
In seated position or lying, gently flex knee and extend hip