Quadriceps Upper Legs

Exercises

■ Leg extensions

■ Dumbbell lunges

■ Dumbbell squat

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Squats

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Position

1. Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat footed, try placing a two by four block of wood under your heel to improve balance.

2. Grasp the bar with your hands spaced slightly wider than shoulder width apart. The bar should be resting comfortably across your trapezius muscle.

Execution

1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.

2. Slowly straighten your legs and return to the start position. Keep your head level at all times.

3. Keep the movement fluent, slow, and controlled.

Position

1. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks should be supported on the seat and your back pressed firmly against back rest.

2. Your head should be straight and slightly angle your toes outward.

Leg Press

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3. Grasp the handles and unhook the weight making sure your legs are ready to perform the lift.

Execution

1. Slowly bend your legs, allowing your knees to travel towards your chest.

2. Once your knees are at roughly 90 degrees, press your legs upwards until they are straightened.

Leg Extensions

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Position

1. Sit on the leg extension with your back firmly on the back rest.

2. Press the back of your knees firmly against the edge of the seat.

3. The leg extension pads should be set just above your ankles. Place your ankles under the extension pads. Keep your head level and place your hands on the grips.

Execution

1. Slowly raise the weight by extending both legs upwards to the straightened position. Do not jerk the weight up.

2. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.

3. Keep the movement fluent, slow, and controlled.

Hack Squats

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Position

1. Firmly plant your feet on the hack apparatus. Keep your back straight and flat against the hack rest with your trapezius muscles under the shoulder pads.

2. Place your hands on the hack handles. Keep your head level.

3. Slightly angle your toes outward. Execution

1. Slowly bend your knees bringing your upper body downward.

2. When your knees are at 90 degrees, slowly push your body upwards back to the start position. Repeat the

Dumbbell Lunges

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Position

1. With your feet at should width, pick up a pair of dumbbells.

2. Stand up straight with the dumbbells with your arms fully extended. Make sure your toes are pointed forward.

Execution

1. Lunge the right leg forward in a stepping motion to a position where your knee joint forms a 90 degree angle (roughly 3 feet). Your thigh should be parallel with the floor and your shin perpendicular to the floor. Your back knee should almost touch the floor.

2. Using the muscles of the right leg, tighten your contraction and return to the standing position.

3. Repeat with the left leg.

Position

1. With your legs shoulder width apart, bend at the knees to pick up a pair of dumbbells. The dumbbells should be at your sides with your arms fully extended downwards.

Dumbbell Squat

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Execution

1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.

2. Slowly straighten your legs and return to the start position. Keep your head level at all times.

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Position

1. Adopt a position with your feet about 18 inches apart.

2. I usually use a towel but you can use a rope and hook it around a pole or something similar. Now, you can also use one arm and hold onto the pole as well. Let your comfort levels guide you.

Execution

1. Rise up on your toes, and lower into a squat while leaning as far back as possible.

2. The point to bear in mind is to keep your thigh and torso in the same plane throughout the exercise.

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