Complete Database of Quad Exercises
Split squat down keeping your torso upright and your spine neutral
Knees should NOT collapse inwards
Squeeze your glutes at the bottom
Bring yourself back up making sure the heel on the rear foot stays up
Repeat on the same leg for the desired amount of reps, then switch legs
Feet should be just wider than shoulder-width apart
Brace your core
Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)
Squat as low as you can whilst maintaining a neutral spine
Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes
Use the momentum to press the band to the sky
Keep your elbows high
Feet should be just wider than shoulder width apart
Brace your core
Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)
Squat as low as you can whilst maintaining a neutral spine and tension in the band
Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes
Feet should be just wider than shoulder-width apart
Brace your core
Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)
Squat as low as you can whilst maintaining a neutral spine and tension in the band
Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes
Feet should be just wider than shoulder width apart
Brace your core
Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)
Squat as low as you can whilst maintaining a neutral spine
Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes
Use the momentum to press the barbell up
Split squat down keeping your torso upright and your spine neutral
Knees should NOT collapse inwards
Squeeze your glutes at the bottom
Bring yourself back up making sure the heel on the rear foot stays up
Repeat on the same leg for the desired amount of reps, then switch legs
MAIN MUSCLE - QUADRICEPS
Keep your shoulder blades pinned back
Barbell should sit across the upper back and posterior delts
Lunge forward whilst keeping your core braced and your torso upright
Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line)
Your knees should not track inwards
Just before your knee hits the floor, squeeze your glutes then press back up
Feet should be just wider than shoulder width apart
Brace your core
Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)
Squat as low as you can whilst maintaining a neutral spine
Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes
Use the momentum to press the dumbbells up
Keep your elbows high
Feet should be just wider than shoulder width apart
Brace your core
Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)
Squat as low as you can whilst maintaining a neutral spine
Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes
Keep your shoulder blades pinned back and the plate close
Lunge forward whilst keeping your core braced and your torso upright
Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line)
Your knees should not track inwards
Just before your knee hits the floor, squeeze your glutes then press back up
Keep your shoulder blades pinned back and the plate high
Lunge forward whilst keeping your core braced and your torso upright
Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line)
Your knees should not track inwards
Just before your knee hits the floor, squeeze your glutes then press back up
Sit with your hips pushed back into the seat with your torso upright
Extend your legs forward by contracting the quads
Pause at the top and allow your quads to fully contract
Slow and controlled on the way down
Keep your shoulder blades pinned back
Lunge forward whilst keeping your core braced and your torso upright
Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line)
Your knees should not track inwards
Just before your knee hits the floor, squeeze your glutes then press back up
Keep your shoulder blades pinned back
Lunge backwards whilst keeping your core braced and your torso upright
Your foot should land with enough distance backwards to allow your knee to go directly down (your knee, hip and shoulder should be in a straight vertical line)
Your knees should not track inwards
Just before your knee hits the floor, squeeze your glutes then press back up
Keep your shoulder blades pinned back
Lunge forward whilst keeping your core braced and your torso upright
Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line)
Your knees should not track inwards
Just before your knee hits the floor, squeeze your glutes, then press back up
Before you finish the lunge, go back down for another dip
Keep your shoulder blades pinned back
Lunge forward whilst keeping your core braced and your torso upright
Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line)
Your knees should not track inwards
Just before your knee hits the floor, squeeze your glutes, then press back up
Sit with your hips pushed back into the seat with your torso upright and back neutral
Press the weight out fast
Don't lock your knees out at the top
Slowly control the weight back down
Make sure your glutes don't come off the seat when lowering (keep your back straight)
Sit with your hips pushed back into the seat with your torso upright and back neutral
Press the weight out fast
Don't lock your knees out at the top
Slowly control the weight back down
Make sure your glutes don't come off the seat when lowering (keep your back straight)
Keep your shoulder blades pinned back
Feet should be just wider than shoulder width apart and a bit forward
Brace your core
Descend by letting your knees track towards your toes (knees should not track inwards)
Squat as low as you can whilst maintaining a neutral spine
Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes
Elbows high
Barbell should sit across the front of your shoulders
Don't grab the bar too tightly as this will reduce flexibility
Lunge forward whilst keeping your core braced and your torso upright
Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line)
Your knees should not track inwards
Just before your knee hits the floor, squeeze your glutes then press back up
