Quad Strength (VMO): Quarter Squat With External Hip Rotation & Hand Weights
With feet shoulder-width apart
and out at 45°, and holding hand
weights of ____ lbs., bend knees
to 30-45°. Return.
Repeat ____ times
or for ____ minutes. Do ____ sessions per day.
CAUTION: You should not bend knees deep enough to cause pain.
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