Quadriceps Exercises

Here’s a list of exercises that you can use to train your quadriceps muscles:

1. Barbell Squats

1. Grab a barbell and place it behind your neck, across your shoulders. The width between your feet should be same as your shoulders width.

2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel to the floor.

3. Return to beginning position (keep your back as straight as possible) and continue repeating.

2. Barbell Hack Squats

1. Grab a barbell behind you using overhand grip.

2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel to the floor.

3. Return to beginning position (keep your back as straight as possible) and continue repeating.

3. Barbell Lunges

1. Grab a barbell and place it behind your neck, across your shoulders.

2. Make a step with one leg forward, keep the other leg set in place.

3. Move back to beginning position and repeat with your opposite leg.

4. Dumbbell Lunges

This exercise is same as the barbell lunges, but instead of barbell you should use two dumbbells one on each hand. Also, keep your arms straight during the exercise.

5. Barbell Step Ups

1. Stand next to a flat bench and grab a barbell and place it behind your neck, across your shoulders. The width between your feet should be same as your shoulders width.

2. With one foot step up onto the flat bench and bring up the other foot.

3. With the foot you started step backward off the bench.

4. Repeat the exercise with the opposite foot and continue repeating.

6. Front Barbell Squats

1. Grab a barbell across the tops of your shoulders. Your elbows should be parallel to the floor. The width between your feet should be same as your shoulders width.

2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel to the floor.

3. Return to beginning position (keep your back as straight as possible) and continue repeating.

7. Hack Squats

1. Sit on a hack squat machine. The width between your feet should be same as your shoulders width.

2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel to the floor.

3. Return to beginning position (keep your back as straight as possible) and continue repeating.

8. Leg Extensions

1. Sit on a leg extension machine.

2. Lift the weight by extending your legs up until you flex your knees.

3. Slowly and controlled return to beginning position and continue repeating.

9. Leg Presses

1. Sit on a leg press machine. The width between your feet should be same as your shoulders width.

2. Slowly and controlled lower the weight platform until you bring your knees in toward your chest.

3. Return the platform to beginning position and continue repeating.

10. Smith Machine Squats

1. Stand on a smith machine in a way

that its barbell is behind your neck, across your neck.

2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel to the floor.

3. Return to beginning position (keep your back as straight as possible) and continue repeating.