The Best Exercises for Quadriceps
You may be new in your fitness or body building journey, or you may be an expert. Either way, we all need to be introduced to new exercises from time to time.
Being sure that you are shaking your muscle strengthening routine from time to time and doing quadricep exercises safely and correctly can give you the best results for all of your time and hard work.
Here are the best exercises for quadriceps I can recommend:
The Box Squat with Bands
During this exercise you will want approximately 40 percent of the maximum tension weight to be from the bands themselves. If there is too much slack on your line, shorten the band by wrapping them around whatever they are attached to.
The Barbell Lunge
Many people think this exercise must be done while taking a step and walking with each repetition. Rather, it is recommended to remain in one place while doing this exercise. Fatigue will make this exercise a sloppy one, so skip the movement on this one-legged squat.
The Narrow Stance Squat
This exercise is best performed while wearing Olympic weightlifting shoes. These shoes have hard heels that are raised, which helps provide mobility while in a narrow stance. If these shoes are not available to you, you can use a 1-2 inch board under your heels instead.
The Goblet Squat
When doing this squat, you can increase your results by pausing at the bottom of the motion. Then use your elbows to push out on your femur. This action can help with hip mobility.
The Frankenstein Squat
With this squat you will learn how to position your shoulders correctly for front squats without rounding the thoracic spine. It is best to start with the bar only and then work your way up with more weights, as to ensure proper posture. If you cannot go all the way down without the bar moving, it’s time to work on your mobility.
The Box Squat
A descent with control is key in this squat. Crashing down to the box will not only put you at risk for injury, but does not help build muscle. Strength athletes love this squat for its effectiveness. Also, remember not to rock forward while coming off the box. Proper technique is of utmost importance when doing the box squat.
Kettlebell Pistol Squat
This squat requires almost everything; perfect balance, strength, coordination, and flexibility. It may take some time to be able to work up to performing this squat correctly and with strength. If so, start without a weight or make progress starting with goblet squats.
Front Squat or Clean Grip
Great flexibility is required for this front squat. Your shoulders and wrists need to be in the proper position. You may have to work up to that by using the crossed arms version, or using straps.
Barbell Squat
The most important part of this squat is technique. Many people falsely believe that squatting naturally hurts your knees, however, it is bad squatting that hurts your knees. Make sure you keep your butt back when doing this squat.
Front Squats with Two Kettlebells
This is one of the best quadriceps exercises I know. People with poor mobility tend to lean forward when performing this exercise. To help correct this, face a wall and stand a couple of inches away when doing the squat. This helps you learn to use your hips more and prevents torso lean. Excessive torso lean should not occur in a proper front squat.
