LegendSpoon

FULL BODY STRETCHING – QUADS

 

 

 

 

 

 

 

 

 

 

 

Dumbbell Squat

Exercise Data

Main Muscle Worked: Quadriceps

Other Muscles Worked: Hamstrings,Calves

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Stand with your feet at shoulder width apart with your toes and knees slightly pointing outward. Hold dumbbells in your hands with your arms at your sides. Keep your back straight and your head up. Squat down until your thighs are parallel to the floor. Slowly return to the starting position. Can also be done with a barbell on your back instead of dumbbells.

 

 

 

 

 

 

 

 

 

 

 

 

 

Dumbbell Squat To A Bench

Exercise Data

Main Muscle Worked: Quadriceps

Other Muscles Worked: Hamstrings,Calves

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Same as the Dumbbell Squat except you put a bench behind you. Go down and barely touch the bench, but do NOT sit on it at all. This is just to help you make sure that you go all the way down on each rep.

 

 

 

 

 

 

 

 

 

 

 

 

 

Dumbbell Step Ups

Exercise Data

Main Muscle Worked: Quadriceps

Other Muscles Worked: Hamstrings,Calves

Equipment: Dumbbell

Mechanics Type: Compound

Tips: Hold two dumbbells, one in each hand, at your side. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with a barbell on your shoulders insteads of dumbbells.

 

 

 

 

 

 

 

 

 

 

 

 

Freehand Jump Squat

Exercise Data

Main Muscle Worked: Quadriceps

Other Muscles Worked: Calves,Glutes

Equipment: BodyOnly

Mechanics Type: Compound

Tips: Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Squat down until your upper thighs are parallel, or lower, to the floor. Jump straight up in the air as high as possible, using thighs like springs. Immediately squat down and jump again. Can also be done with a barbell on your upper back or with dumbbells hanging at your sides.

 

 

 

 

 

 

 

 

 

 

 

 

 

Front Barbell Squat

Exercise Data

Main Muscle Worked: Quadriceps

Other Muscles Worked: Hamstrings,Calves

Equipment: Barbell

Mechanics Type: Compound

Tips: Place a barbell on your upper chest and rest it on your front deltoids and upper thorax. Place right hand on the bar even with your left deltoid and your left hand on the bar even with your right deltoid. Keep your upper arms slightly above parallel to keep the bar from sliding. Keep your head up and your back straight with a shoulder width stance. Your toes and knees should be slightly pointed outwards. Squat down until your upper thighs are parallel to the floor. Return slowly to the starting position. Can also be done with your heels on a 1 inch block or with a wider stance.

 

 

 

 

 

 

 

 

 

 

 

GOOD WORK’S…!

 

Posted under Muscle& Fitness