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TMBT 2013 Series: Quads Strengthening

Tackling the highly technical route of TMBT ultra-trail marathon requires maximum agility, power and grace to overcome the challenges created by the varied terrain.

Among the various core strengthening exercises, here are some simple ones I do at home (I’m so not a gym person) to strengthen my quads. These exercises engage the quadriceps, hamstrings and calf muscles, which helps to tone and strengthen the legs.

I’m not a personal trainer, nor am I an expert in physical exercise. I’m just sharing my training routines for my first ultra-trail marathon, and if my techniques are incorrect, appreciate your kind feedback.


Exercise caution when using weights. Do not overdo it! STOP if you feel any unusual pain.

WikiHow has a useful pictorial article on the variations of doing squats.

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