Strong quads help you perform daily movements, boost athletic performance, and keep you injury free. Here are the best quad exercises for every fitness level, according to a weightlifting coach.
Stand with feet about shoulder-width apart and toes pointed slightly outward.Hinge hips and then bend knees to lower, as if sitting back into a chair. Push knees out to keep in line with shins and feet.
Step back down with one foot first, then follow with the other, returning to the starting position before alternating sides.If you’ve got the basics down, the following movements are classics that can help you challenge yourself but aren’t overly complicated.Set up a barbell on a squat rack at an appropriate height, and load bar with weights that can be handled with proper form.
Bend knees and hips to lower into the squat, keeping posture strong and spine neutral throughout the movement. Complete all repetitions on one leg before switching to the other. Hold dumbbells or a kettlebell to add resistance.Hold dumbbells or kettlebells in each hand at sides—or rack a barbell across upper back and shoulders.
Bend knees and hinge hips to lower into the squat, keeping knees from caving inward but maintaining a narrow stance.Push through feet to extend your legs and return to the starting position.Set up either on a hack squat machine or with a bar loaded with weights that can be managed with good form. If using a machine, stand with back against the pad and place shoulders under the shoulder pads.
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