Quads

EXERCISES
Squats
  • Squats are the single best bodybuilding movement.
  • Extremely good for the lower body, especially the quadriceps, buttocks, lower back, and hamstrings. Squats are also highly anabolic because they intensely stress the entire cardiovascular system. They improve your metabolism.
  • Get under the bar placing the middle across your shoulders with your head in front of the bar.
  • Hold the bar near the plates to balance it.
  • After straightening and lifting the weight off the rack, step back a foot or two.
  • With your feet slightly wider than shoulder length and your toes angled outward, tense your back to keep your torso straight.
  • Let your eyes focus on one spot about head level so that you keep your head up as you do your reps.
  • Keep your torso as straight as possible.
  • Slowly bend your legs and lower your body so that your knees travel forward over your toes.
  • A full squat position is reached when your upper legs are parallel with the floor.
  • Without bouncing, slowly push up to starting position.
  • Remember to keep your head up and your torso as straight as possible. Don't let your upper body lean forward or you will strain your lower back.
  • To help with balance, you can put a 2 X 4 inch board under your heels. For comfort, many bodybuilders use a pad around the bar. Also, to reinforce your lower back and prevent injuries to the abs or back, some bodybuilders wear a tightly clenched lifting belt.

Deadlifts
  • This is one of the best exercises for building terrific back muscles and all-over body power.
  • Stress is directly placed on the spinal erectors, buttocks, quadriceps, forearm flexors, and trapezius muscles. Secodary groups stressed are the back and hamstrings.
  • Load up a barbell with heavy weight lying on the gym floor.
  • Take a shoulder-width grip on the bar and with toes pointing straight ahead and shins touching the bar, set your feet shoulder width apart.
  • Keeping your arms straight, flatten your back and dip your hips to correctly assume the pulling position where your shoulders are above the level of your hips and your hips are above the level of your knees.
  • Straighten your legs and extend your torso to lift the barbell from the floor to your upper thighs.
  • You should be standing erect with the bar across your upper thighs and your arms extended down at your sides.
  • Slowly reverse the movement along the same arc and return the barbell to the floor.
  • You should wear a lifting belt with heavy weight. You can reinforce your grip on the bar with lifting straps. You can also reverse your grip on the bar (holding one palm inward and one palm outward). Or you can use a heavy pair of dumbbells.
  • You can also do this with stiff legs... but be sure not to use really heavy weight.
    * Tidak sesuai bagi beginer

Hack Squats
  • After your thigh foundation is developed, hack squats can really add some width to your thighs.
  • Perform hacks while your back is lying against an angled platform with the weight stacked on top or the sides.
  • Extend your legs to the starting position. Slowly lower the weight so that your legs make a right angle. Hold the position for a moment and without bouncing push the weight back up.


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