Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

LEG EXTENSION — Machine

Sit upright on a leg extension machine and engage your core. Straighten both legs, ensure to fully extend the knees. Lower slowly with control.

QUAD SQUATS — Dumbbells

Stand with your feet close together and heels raised onto a plate. Hold dumbbells to your shoulders and lower into a squat. Take the squat as deep as possible keeping your chest lifted. Allow the knees to come slightly forward of the toes.

QUAD SQUATS — Barbell

Stand with your feet close together and heels raised onto a plate. Hold a barbell on your shoulders and lower into a squat. Take the squat as deep as possible keeping your chest lifted. Allow the knees to come slightly forward of the toes.

KNEEL-UPS — Barbell 

Kneel upright with a barbell held on your shoulders. Engage your core and slowly lower your bottom to your heels maintaining an upright position with the torso, do not allow the body to hinge forward. Lift back to a high kneel.

SQUAT — TRX

Begin standing with your back to a TRX. Hold the handles with the cord running under the armpit. Walk your feet backwards until you are in a forward lean with the body straight. With your feet close together and heels raised, lower into a squat then extend the legs.

SQUAT — TRX

Begin standing with your back to a TRX. Hold the handles with the cord running under the armpit. Walk your feet backwards until you are in a forward lean with the body straight. Take the legs wide with knees and toes turned out, and heels raised. Lower into a wide squat. Extend the legs.