Choosing the right quadriceps exercises that are appropriate for your unique goals and situation can be hard to do. However, if you can do this properly it will give you the results you want.
It's very important to realize that you shouldn't just do the best leg
exercises and nothing else. You need to implement a complete and
comprehensive fitness and nutrition program along with performing your
quad exercises in a very consistent manner.
A combination of the best Quadriceps Exercises paired with excellent nutrition is the only way you will reach your goals.
1. Quad Exercises - Dumbbell Lunges:
Quadriceps exercises like this are good for working your glutes, quads, inner and outer thighs and hamstrings. You can perform lunges in either a stationary position, or you can walk across a large area in a straight line.
Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.
Slowly bend your knee lowering your hips so your knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to the standing position.
Complete a full set, then switch legs and repeat. Or you can switch legs and move forward across the floor with each repetition.
2. Quad Exercises - Leg Extensions:
On a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad or the seat so that your knees hang off the end of the seat and the foot pad rests on the lowest part of your shins above your ankle.
Grip the handles on the machine or hold onto the edges of the seat to keep your hips from lifting up as you perform the exercises.
Extend your legs until they are straight and hold briefly, then slowly lower the weight back to the starting position.
3. Quad Exercises - Leg Press:
On a leg press machine, position your feet about shoulder width apart with your toes pointed slightly outward. Grip the handles or the sides of the seat.
Bend your knees and lower the weight as far as possible without changing the position of your hips. Don't lower the weight so far that your hips start to curl up off the seat.
Pause briefly in the bottom position then power the weight back up. Do not lock your knees at the top. Then lower the weight slowly and repeat.
4. Quad Exercises - Barbell Squats:
This is the most effective and efficient out of all quadriceps exercises for overall leg development.
Rest the barbell on the upper portion of your back, but not on your neck. Firmly grip the bar with your hands almost twice your shoulder width apart.
Your feet should be about shoulder width apart with your knees bent slightly outward and your knees over your toes. Keeping your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel with the floor.
Once you reach the bottom position, press the weight up with your heels.
5. Quad Exercises - Ski Squats:
Place your feet shoulder width apart, about two feet out from a wall and lean your back against the wall. Bend your knees to a half squat position. This is position one.
After 10 seconds, lower down to position two, about two inches lower. After another 10seconds, lower another two inches down to position three. This equals one rep.
6. Quad Exercises - Dead-lifts:
This exercise will work your quads, hamstrings, glutes and lower back. If you can, use a Trap / Deadlift bar. But if you only have a barbell that’s fine.
This is one of the best quadriceps exercises that can hurt your back if you do not use proper form so be careful. You begin by placing your feet shoulder width apart and grip the bar with an overhand grip.
Keep your back flat and your shoulders back. As you squat your butt down it will go back then power your glute muscles forward as you power the bar up.
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