It doesn’t matter if you are working out to be in a great shape or just want to get strength, you should perform quadriceps exercises. If you have strong as stone legs, you will be able to lift more weight and have a base for other muscle groups to lift on.
To activate all muscle groups in the legs, perform barbell squats. Squat is a vital exercise for increasing the strength and size of the legs. Moreover, to perform squats you have to have great physics and strong shoulders, as the barbell is held either across the top of the chest or across the shoulders. Doing squats, be careful, because if you have some back problems, it may cause injury.
Keep your back straight while exercising and squat down until your thighs are around parallel to the floor.
You can also perform barbell squat to a bench.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
- Begin to slowly lower the bar by bending the knees and sitting your hips back as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs and extend the hips to go back to the starting position.
- Repeat for the recommended amount of repetitions.
Don’t forget to try barbell lunges too. It’s an extremely effective workout for your quads, which activates every your muscle in lower body, including calves and hamstrings.