#QuadGoals: The Best Ways to Strengthen and Stretch Your Quads

Photo by Erin Baiano

Strong, stable, sufficiently stretched quads are the secret ingredient to everything from straighter knees to fully extended arabesques. But what are the most effective ways to get them? Dance Spirit turned to Michael Gernold, a personal trainer with Progressive Personal Training in NYC, for a crash course on lengthening and strengthening your quads.

Photos by Erin Baiano. Modeled by Shannon Mcavoy.

1. Start standing with your legs shoulder-width apart.

Standing Active Hamstring Stretch

This move targets the hamstrings, which won't be fully stretched until your quads are activated.

1. Start standing with your legs shoulder-width apart.

Double Lunges

This variation on a standard lunge helps strengthen your quads by using your own body weight as resistance.

1. Start by stepping with your left leg into a large forward lunge, keeping your right leg behind you, your right knee bent and just above the floor, and your core fully engaged.

Wall Sits with a Twist

This move engages and strengthens your core and entire lower body (quads, hamstrings, and glutes) at once.

1. Start standing with your back against a stable, sturdy wall, with your legs shoulder-width apart and your toes pointed forward.

A version of this story appeared in the June/July 2018 issue of Dance Spirit with the title "Quad Goals."

Health & Body
It's a Ziegler Zamboni! (screenshot via YouTube)

Everyone loves the multitalented Maddie and Mackenzie Ziegler. Everyone loves Olympic figure skater (and pop-culture icon) Adam Rippon. Everyone loves when dancers ice-skate, and vice versa. So what could possibly be more lovable than the latest episode of the YouTube show "Break the Ice with Adam Rippon," in which Rippon teaches the sisters Ziegler to skate? (Nothing. NOTHING is more lovable than this freakishly cute video.)

Keep Reading Show less
Just for Fun
Three of our Insta faves (Jenna Johnson Chmerkovskiy, Robert Roldan, and Gaby Diaz) in one photo!

It's safe to say that we're obsessed with the "So You Think You Can Dance" All Stars. Over the past few seasons, we've loved seeing them up on that "SYT" stage, guiding each new batch of contestants. Unsurprisingly, many of the All Stars are as charismatic online as they are onscreen. While we wait to hear which All Stars will be involved in Season 16, here are six from years past that you should totally be following on Insta.

Keep Reading Show less
Just for Fun
Sage Humphries rehearsing "White" (Brooke Trisolini, courtesy Boston Ballet)

It's been an eventful few months for Sage Humphries, to say the least. Last November, the Boston Ballet company member made her (very well-received) choreographic debut with a piece called YOU, part of the company's BB@home: ChoreograpHER program. Just one week later, Humphries sustained an injury that kept her offstage for a couple of months. But she didn't have much downtime: Artistic director Mikko Nissinen soon asked Humphries to make a piece for Boston Ballet's first-ever appearance at Boston Calling Music Festival. Now that Humphries is back in the studio, Dance Spirit caught up with her to talk about making ballet rock, working with her composer brother, and what it's like to see her name next to William Forsythe's.

Keep Reading Show less



Get Dance Spirit in your inbox