Margie Weiss: My name is Margie Weiss and this is the quad video. After working quads whether you are doing squats, lunges, the leg extensions, the leg press or plyometrics, it s really critical to stretch your body down, because otherwise number one, you can t gain the strength that you want and number two you run the risk of injury. Most guys can stretch at the quads by doing simply this. One leg will go up the back, the hips will go forwards, body is tall and you just pull the foot towards the rear end. During that on both legs will stretch them out. For women however, we are mostly pretty much more flexible than guys so we need to do something a little bit different. We are going to go down on the hands and knees and she is going put her left foot forwards, her hands are going to go down and her chest is up. Now, if she has her left leg in front, she is going to take her left hand and cross it over her body. That way we have got a free hand that we can grab. Sliding the back knee back just a little bit, she is going to press the hip flexor down and the chest up and then she is going to bend the leg and for most women, you are going to now feel that in the quad rather than in the hip flexor or the knee itself. One thing you want to make sure that you pay attention to when you are doing a quad workout, quad is the front of the body. If you do a quad workout sometime during the week you ve got to do a hamstring workout. The hamstrings are in the back of the leg. Because you always want to keep the muscles balanced as well as flexibility, stretching you want to do quads and hamstrings you want to do strengths. Now, we have covered a number of different exercises for the quad muscle. There are a dozen more. You can use whatever you want, use your imagination as long you are keeping your safety cues in mind, you can get a good workout with a lot of variety, and after all variety is a spice of life.