If you want to get stronger, build muscle and lose fat, then the first step is picking the right weight. And by "right weight," we mean heavy. But where do you start? If you're new to lifting, there are plenty of exercises that will get you started on your journey to a fitter body. Here are 6 quadriceps exercises that will help you blast your quads and build muscle:
Back Squat
The back squat is a great exercise for developing lower body strength. To perform this movement, stand with your feet slightly wider than shoulder-width apart and your toes angled out about 30 degrees. Squat down until your hips are parallel to the floor, then return to standing.
- You can progress this exercise by holding dumbbells at your sides or in front of you.
- To make it more difficult, hold a kettlebell on each side or use resistance bands around both ankles instead of holding dumbbells in each hand.
Deadlift
The deadlift is a compound exercise that targets the back, hamstrings, and gluteus maximus. It's also an excellent way to build muscle mass in the lower body.
It's important to note that there are two types of deadlifts: conventional and sumo (or "wide-stance"). Although both variations offer benefits, I recommend starting with a traditional stance since it's easier to learn how to perform properly than with sumo.
To perform this exercise correctly:
-Stand with your feet about shoulder-width apart. -Hold a barbell in front of you with an overhand grip, hands just outside your legs (you can also use dumbbells). -Bend at the hips and knees to lower yourself down until your thighs are parallel to the floor. Keep your back straight and chest up throughout this motion.
Bench Press
The bench press is a great exercise for building muscle in your chest and triceps. It can be done with free weights or on a bench press machine at the gym, but it's recommended to perform this movement at home if you have someone around who knows what they're doing.
- With proper form, it's important that you have a spotter when doing this exercise.
It's also important that you don't go too heavy right off the bat--start with lighter weights and work up from there as needed!
Overhead Press
To perform the overhead press:
- Place a barbell on your shoulders and lift it off of the rack.
- Hold the bar in front of your face and press it over your head until both arms are straight.
- Lower the weight back down in slow motion until it reaches chest level, then repeat for desired repetitions (usually 3-5 reps).
This exercise works primarily on the deltoids and triceps muscles but also engages core stabilization muscles throughout its range of motion. If you have shoulder issues or discomfort when performing this exercise, try using dumbbells instead--they'll allow for more freedom of movement without compromising safety!
Lunges
Lunges are a great exercise for the quadriceps and glutes. They also improve your balance, coordination, and flexibility. You can perform lunges with dumbbells or barbells, but it's important to ensure you have enough space in your workout area so that you don't hit anything when doing this exercise.
Barbell Rows
The barbell row is a compound exercise that works the back muscles. It can be performed using either a barbell or dumbbells and involves pulling weight from the floor to your chest.
- Lie face down on an exercise bench with your feet flat on the floor and knees bent 90 degrees to line up with your hips. Hold a barbell with an overhand grip in front of you at arm's length, palms facing inward toward each other.
- Bend forward at the hips until you are almost parallel to the floor. Lift one end of your torso off the bench by bending only at the waist. Return slowly to the start position; repeat 10 times for 2 sets on each side.
Takeaway:
When you're looking to boost your quadriceps, these six exercises are the ones to do. They're simple and effective, so you can get them done quickly and be on your way.
With these tips in mind, you'll be able to ensure that your quads are always strong and ready for whatever life throws at them!
Conclusion
With all of these exercises, it's important to remember that form is key. You want to ensure that you are doing each exercise correctly so that it doesn't cause injury and will benefit your body the most.
