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Quadriceps (Upper Legs) Exercises
Exercises
Squats
Leg press
Leg extensions
Hack squats
Dumbbell lunges
Dumbbell squat
Squats
Squats must be performed if you want to build large, powerful legs.
Weight lifting exercise 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.
3. 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.
Click here to see the Squats illustration
Leg press
The leg press is a fantastic mass builder.
Weight lifting exercise 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.
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.
3. Keep the movement fluent, slow, and controlled.
Click here to see the Leg Press illustration
Leg extensions
The leg extension is a great isolation exercise for the quadricep muscle.
Weight lifting exercise 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.
Click here to see the Leg extensions illustration
Hack squats
Weight lifting exercise 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 movement.
3. Keep the movement fluent, slow, and controlled.
Click here to see the Hack Squats illustration
Dumbbell lunges
Position for the dumbbell lunge
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 of the dumbbell lunge
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.
Click here to see the Dumbbell lunges illustration
Dumbbell squat
Position for the dumbbell squat
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.
Execution of the dumbbell squat
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.
Click here to see the Dumbbell Squat illustration |
