Score toned quads with these exercises
What's the story
African exercises have long been known for their effectiveness in strengthening and toning muscles. These exercises, inspired by traditional practices, can be an excellent way to tone your quads. They require no equipment and can be done anywhere, making them a practical choice for anyone looking to improve their leg strength. Here are five African exercises that specifically target the quadriceps.
#1
The Zulu squat
The Zulu squat is a staple in many African dance routines. It involves squatting deeply while keeping your back straight and feet shoulder-width apart. This move works the quads and also improves flexibility and balance. To perform the Zulu squat, lower your body as if sitting back into a chair, hold for a few seconds, then return to standing position.
#2
Maasai high knees
Inspired by the energetic movements of the Maasai warriors, high knees are a great cardio and strength exercise. Start by standing tall with feet hip-width apart. Raise one knee towards your chest while balancing on the other foot. Then quickly switch legs as if running in place. This exercise not only targets the quads but also improves coordination and endurance.
#3
Ethiopian lunges
Ethiopian lunges are similar to regular lunges but with an added twist that makes them more effective for toning quads. Start by standing upright with feet together. Step forward with one leg into a lunge position while keeping your back straight and core engaged. Push back up through your front heel to return to standing position before switching legs.
#4
Ghanaian leg raises
Leg raises are a great way to isolate the quadriceps muscles without putting any pressure on the joints. Lie flat on your back with arms at your sides and legs extended straight out in front of you. Slowly lift one leg towards the ceiling while keeping it straight until it's perpendicular to the floor, then lower it back down slowly before repeating with the other leg.
#5
Nigerian calf raises
Calf raises work the calves, but they also help build stronger quads when done correctly as part of a comprehensive lower body workout plan. Stand upright with feet hip-width apart near a wall or sturdy surface for support if needed. Slowly rise up onto your toes, hold briefly at the top, then lower back down gently, ensuring full range motion throughout each repetition cycle.