BARBELL LUNGE
QUADS
BARBELL LUNGE
1.
Stand under the bar with your feet at about shoulder width apart. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar.
2.
Step forward with your left leg while maintaining your balance and squat down through your hips. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
3.
Push yourself back to the starting position by using your heal to drive you.
4.
Repeat this movement with your right leg and then repeat for desired reps.
BARBELL LUNGE
QUADS
BARBELL REVERSE LUNGE
The barbell reverse lunge is a leg building exercise used to target the quads. It is a variation of the lunge movement pattern, which is a foundational movement to train.
1.
Step back with one leg and allow both knees to bend simultaneously.
2.
Descend until the back knee touches (or almost touches) the floor.
3.
Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
4.
Repeat for the desired number of repetitions.
GOBLET SQUAT
QUADS
DUMBBELL GOBLET SQUAT
The dumbbell goblet squat is a variation of the squat and an exercise used to build the muscles of the legs. In particular, the dumbbell goblet squat will place a lot of emphasis on the quads.
1.
Take a deep breath and descend by simultaneously pushing the hips back and bending the knees.
2.
Once your thighs reach parallel with the floor, begin to reverse the movement.
3.
Keep your abs braced and drive your feet through the floor.
4.
Drive back to the starting position and repeat for the desired number of repetitions.