Heft

Focus · 5 exercises

Quad Workout

Squats, leg presses and split squats for stronger quads.

Where
Gym
Equipment
Barbell · Dumbbell · Machine · Bench
Muscles

The 5 exercises

    • Quads
    • Glutes
    • Hamstrings

    Squat

    Barbell

    • Whole foot on the floor
    • Knees follow your toes
    • Chest up, back firm
    Technique guide →
    • Quads
    • Hamstrings
    • Glutes

    45 Degrees Leg Press Machine

    Machine

    • Lower back and glutes stay on the pad
    • Never lock your knees
    • Push through the whole foot
    Technique guide →
    • Quads
    • Glutes

    Bulgarian Split Squat

    Dumbbell · Bench

    • Front leg does the work
    • Lean your chest slightly forward
    • Front foot flat, knee over the toes
    Technique guide →
    • Quads

    Machine Leg Extension

    Machine

    • Knees in line with the pivot of the machine
    • Straighten fully and squeeze for a second
    • Lower slowly
    Technique guide →
    • Glutes
    • Hamstrings
    • Quads

    Dumbbell Step-Ups

    Dumbbell · Bench

    • Whole foot on the box
    • Push through the top leg
    • Upper body tall
    Technique guide →

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