1. It works the quadriceps (thigh muscle), the gluteus maximus, the hamstrings and the calves. In short, it’s a full body workout! This exercise can be done with free weights, an EZ-curl bar or with machines. If you use free weights, you will need about 12-inches of space above your head to attach the weights to the EZ-curl bar. You’ll also need about 18-inches of space in front of and behind you to set up your equipment.
2. Stand with your feet shoulder width apart. Hold the ends of the EZ-curl bar and sit down on the edge of a weight bench or chair. Sit tall and squeeze your glutes (butt muscles).
3. Keeping your knees bent, push straight up until your body forms a straight line from your knees to your shoulders. Your body should remain straight throughout the movement. Pause and then slowly return to the starting position.
4. Keep repeating steps 2 and 3 for the desired number of repetitions.
5. After you have completed the desired number of reps, rest for a few seconds and do it again. That’s one set. Repeat this exercise three more times for a total of four sets. How it benefits you: This exercise works your quadriceps (thigh muscle) hard which increases your leg strength and helps prevent knee arthritis later in life. It also works your glutes (butt muscle) to help keep them strong and tight. Strengthening your glutes also reduces the risk of being sidelined by hip and groin injuries. And finally, working your hamstrings will increase your balance and agility and improve your overall quality of life. TIP: You can make this exercise even more effective by adding weight as you go. Simply add an extra set of five reps with each additional weight you use. For example, if you use 50 pounds, do five reps with that weight, then add another 25 pounds and do five more reps with that weight. Continue until all the weights are used up. Then start over at the first weight. That way, you will work your muscles with maximal intensity.
