Quadricep Workout

Question 1

Dumbbell Squat

Answer 1

• Freeweight Compound
• Hold dumbbells at your side, set your feet shoulder width apart, toes slightly turned out, keep core braced and eyes looking forward
• Slowly bend at the knees, drop your hips to lower your body, keep your heels flat on the floor, avoid letting dumbbells cave the knees in
• At the bottom of the movement and after a slight pause, strongly push back up to the starting position

Question 2

Weighted Rear Lunge

Answer 2

• Freeweight Compound
• Hold dumbbells by your side, keeping your torso straight, step backwards into a split stance position, the heel of your back foot should be raised
• Bend both knees to lower slowly. The back knee should almost touch the floor, then push back up to starting position through the heel of the front leg
• Complete reps on one leg, then switch to another

Question 3

Lunge

Answer 3

• Bodyweight Compound
• Keeping your torso straight, step forward into a split stance positon, heel of the back foot should be raised
• Bend both knees to lower slowly until your back knee almost touches the floor, then push all the way back up to the starting position through the heel of the front leg
• Complete reps on one leg, then switch to the other

Question 4

Barbell Back Sqaut

Answer 4

• Freeweight Compound
• With barbell resting on upper traps, and wrists and elbows directly under bar in a vertical positon for support. Feet shoulder width apart toes slightly turned out, core braced and eyes looking forward
• Slowly bend the knees and drop hips to lower the body, keep heels flat on the floor, ensuring elbows and wrists remain vertical
• At the bottom of the movement after a slight pause, strongly push back up to the starting position

Question 5

Leg Press

Answer 5

• Fixed weight Compound
• Place feet completely on footplate, slightly wider than shoulder width apart, toes slightly turned out, keep core braced, eyes looking forward
• Pushing through the sole and mid foot (not the toes) extend legs fully but do not lock the knees
• Lower under control, avoid rounding the lower back at the bottom of the movement

Question 6

Leg Extension

Answer 6

• Fixed weight Isolate
• Adjust the back support to line knees up with lever arm pivot point, position roller just above ankles
• Extend legs fully but under control, ensuring to avoid any hip extension during movement
• Return to start position under control, don’t allow the weights to touch inbetween reps