7 Exercises that start with Q (How to, Muscles Worked, Calorie Burn)
Are you looking to expand your fitness repertoire with exercises that start with the letter “Q”? In this informative guide, we will explore five quality exercises that can add variety and challenge to your workouts.
Each exercise will be thoroughly explained, including How-To instructions, Intensity Level, Muscles Worked, and an estimate of the Average Calorie Burn.
Whether you’re a fitness enthusiast or just starting, incorporating these exercises will contribute to your overall strength, flexibility, and cardiovascular health.
1. Quad Stretch
How To: The quad stretch is a simple but effective stretch that targets the quadriceps, the muscles on the front of your thighs.
Stand with your feet hip-width apart and shift your weight onto one leg. Bend your other knee and bring your heel towards your glutes.
Hold your ankle with your hand to keep your leg in place, and gently push your hips forward to feel the stretch in your quads. Hold for 20-30 seconds and repeat on the other leg.
Intensity Level: The quad stretch is suitable for all fitness levels, and the intensity can be adjusted by controlling the depth and duration of the stretch.
Muscles Worked: The quad stretch primarily targets the quadriceps.
Average Calorie Burn: Stretching exercises like the quad stretch have a minimal calorie burn. A 15-minute session may only burn around 20 to 30 calories.
2. Quick Feet
How To: Quick feet is an excellent cardio exercise that can be done anywhere with enough space. Stand with your feet shoulder-width apart.
Rapidly move your feet up and down in a running motion, keeping your knees soft and your core engaged. Perform the exercise as fast as you can for the desired duration.
Intensity Level: Quick feet is suitable for all fitness levels, and the intensity can be adjusted by controlling the speed and duration of the exercise.
Muscles Worked: Quick feet primarily target the leg muscles, including the quadriceps, hamstrings, calves, and glutes. It also provides a great cardiovascular workout.
Average Calorie Burn: A 15-minute session of quick feet can burn approximately 150 to 200 calories.
3. Quadriep Press Machine
How To: The quadriep press machine, also known as the leg press machine, is a resistance exercise that targets the quadriceps, hamstrings, and glutes.
Sit on the machine with your back against the pad and your feet on the platform.
Push the platform away from your body by extending your knees and hips until your legs are almost straight.
Slowly lower the platform back down to the starting position.
Intensity Level: The quadriep press machine is suitable for all fitness levels, and the intensity can be adjusted by controlling the amount of weight used and the number of repetitions.
Muscles Worked: The quadriep press machine primarily targets the quadriceps, with engagement of the hamstrings and glutes.
Average Calorie Burn: A 15-minute session of using the quadriep press machine can burn approximately 100 to 150 calories.
4. Quadriep Extensions
How To: Quadriep extensions, also known as leg extensions, are another isolation exercise that targets the quadriceps.
Sit on a leg extension machine with your back against the pad and your feet under the roller pads. Lift the weight by extending your knees until your legs are straight.
Slowly lower the weight back down to the starting position.
Intensity Level: Quadriep extensions are suitable for all fitness levels, and the intensity can be adjusted by controlling the amount of weight used and the number of repetitions.
Muscles Worked: Quadriep extensions primarily target the quadriceps.
Average Calorie Burn: A 15-minute session of quadriep extensions can burn approximately 50 to 70 calories.
5. Quadruped Limb Raises
How To: Quadruped limb raises are a bodyweight exercise that targets the glutes and lower back. Begin on all fours with your hands under your shoulders and your knees under your hips.
Keeping your knee bent at 90 degrees, lift one leg straight up towards the ceiling, focusing on using your glute muscles.
Lower your leg back down and repeat on the other side.
Intensity Level: Quadruped limb raises are suitable for all fitness levels, and the intensity can be adjusted by controlling the number of repetitions.
Muscles Worked: Quadruped limb raises primarily target the glutes and lower back.
Average Calorie Burn: A 15-minute session of quadruped limb raises can burn approximately 50 to 70 calories.
Conclusion
While there may not be an extensive list of exercises that start with the letter “Q,” these five quality exercises can make a positive impact on your fitness journey.
From the quad stretch, which aids flexibility, to the quick feet exercise, which provides a great cardio workout, these activities offer a well-rounded approach to enhancing your overall strength and cardiovascular health.
