Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level quadriceps burnout that you can use at the end of your lower body (leg day) routine that will work the entire front of your thigh. I call this the 20-20-2, because we are doing three movements- the first two will be for one set of twenty reps and the third movement will be held for two minutes. This name is an easy way for my clients to remember what they are doing during each part of the exercise routine.
Why Do a 20-20-2 Workout?
- The quadriceps (also called “quads”) are responsible for straightening the leg at the knee joint. So try sitting in a chair and contracting your quads, this contraction on the top of your thigh will make the leg straighten out in front of you. This contraction helps us when walking or climbing up stairs.
- Our quads also help keep our kneecap in its groove at the end of the thigh bone. Having the knee in its proper placement reduces injury and keeps your knee moving in its full range of motion.
- The rectus femoris (one of the muscles of the quad) crosses the hip joint and assists in rotation of the hip. This connection to the hip is actually very important to helping the leg swing forward when we walk or run, so we need to make sure it is strong and healthy.
How to Perform the 20-20-2 Part 1:
- Find a yoga mat or other comfortable surface.
- Get on your hands and balls of your feet with your knees hovering above the ground and your weight evenly distributed between your hands and feet.
- Shift your body backwards until you have almost all of your body weight on the balls of your feet. Keep your hands on the ground and straight out in front of you.
- Now bring your weight back until it is evenly distributed between your hands and feet. TIP: Do not let your knees touch the ground! We want the quads to stay engaged the entire time we perform this movement.
- Repeat this motion for 20 reps and 1 set.
How to Perform the 20-20-2 Part 2:
- Find a yoga mat or other comfortable surface.
- Get on your hands and balls of your feet with your knees hovering above the ground and your weight evenly distributed between your hands and feet.
- Keeping your knees hovering above the ground, step backwards until your knee is at a 90 degree angle and your ball of the right foot is on the ground.
- Repeat this movement with the left leg.
- Bring the right leg back to the starting position under your torso and with the knees hovering above the ground.
- Also bring the left leg back to this starting position.
- Repeat this backwards stepping motion for 20 reps and 1 set.
How to Perform the 20-20-2 Part 3:
- Come onto your feet in a normal squat.
- Keep the knees steady over the shins and ankles to ensure proper form.
- Hold this position for 2 minutes!
Also, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Though you may find yourself laughing the first few times you do this for how ridiculously hard it is and how seemingly easy the instructions make it sound!
My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.
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Cheers,
Fey
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