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More Quad Exercises

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Leg Extensions
  • This exercise almost entirely isolates the quadriceps.
  • A wide variety of machines can be used, but the starting and finishing positions are the same regardless of which machine you use.
  • Hook your feet under the roller pads and lean against the back board. Grasp the sides of the seat or the handles.
  • Straighten your legs slowly until you reach the peak contraction. Then slowly lower to the starting position.
  • Make sure you're fully straightening your legs and do the movement slowly to get the most out of it.
  • This exercise can be done with one leg at a time to place more intense stress on one leg at a time.

Leg Press
  • The squat is hands-down the best exercise for your legs. However, the leg press machine runs a close second.
  • Most machines require you to lie on your back and push the stack over your head.
  • This can be dangerous because of the great pressure build-up in your head. (If you have high blood pressure, etc. avoid this exercise). Many leg presses are set at a 45 degree angle to reduce this problem...if possible use these machines.
  • The advantages the leg press machine has over regular squats are: 1. Better Isolation, 2. You can load up the machine with more plates without the fear of losing balance or slipping, and 3. Less stress is placed on the back, buttocks, and knees.

Dumbbell Lunges
  • This exercise is considered a very "shaping" movement.
  • If properly performed, these are very powerful quad-builders. They also strongly build the hamstrings. So, they work the whole upper leg more than leg extensions or the leg press machine.
  • Holding the dumbells at your sides, take a large step forward (lunge) with one leg, keeping the weight on the front leg.
  • Try to keep the rear leg as straight as possible while lunging.
  • Lift back up, bring your legs together and lunge with the other leg.
  • You can also do these by holding a barbell behind the head.


List of other quadricep exercises...
  • Sissy Squats
  • Front Squats
  • Dumbbell Squats
  • Jumping Squats
  • Jefferson Squats