You don’t enjoy leg day, admit it. No one really likes it. We all see it more as a necessity than as something to be proud of. You need to train your lower and upper body to maintain a balance. A strong base is not only beneficial when training other parts of your body at the gym but also when you are in bed with your partner. ).
Quads are an important part of your leg training that you should not ignore. Here’s a list of five exercises that will help you achieve god-like quads.
Select your desired weight and sit on the leg extension machine with your feet pointed forward and your hands on the side bars.
The pad should be placed on the top of your leg just above your toes. Your upper and lower leg should be at a 90 degree angle.
Exhale while extending your legs as far as possible using your quadriceps. As you exhale, ensure that your body is stationary.
As you inhale slowly, lower the weight to its original position. Make sure your legs don’t go beyond the 90-degree limit. Do as many repetitions as your trainer recommends.
Barbell Back Squats
Start by placing the barbell on your traps and loading it with your desired weight. The chest should be facing outwards and the head forward.
As needed, adopt a hip width stance and turn your feet out.
Keep your torso upright and descend by flexing the knees. Avoid moving your hips as far back as you can. Your knees will have to move forward. Make sure they are aligned with the soles of your feet.
Continue to descend, keeping your weight on the front heel. When your upper legs touch your lower legs, reverse the motion and drive the weight up. This is one repetition. Perform as instructed by your trainer.
Leg Press
After you have seated yourself on the leg press and added the weights to the machine, place your feet on the platform a little wider then shoulder width. Hold the handles while maintaining a good spinal posture. Keep your chest high and your head forward. This is your starting position.
Extend your hips and legs to propel the sled up. Don’t lock your knees.
Return to the beginning position after holding the top position. Do not return the weight fully to the stack. It is one rep. Repeat as instructed by your trainer.
Lunges
Start by standing up with your feet shoulder width apart and your hands on the hips.
Step forward on one leg and flex your knees to lower your hips. Ascend your back knee until it is almost touching the ground.
You should maintain a straight posture and ensure that your front knee does not extend beyond your front toe.
To get back up, drive through the heel of your leading foot and extend your knees. This is one repetition.
Repeat the lunge with the other leg. Reps are suggested.
Box jump
Start with a box that is one to two feet high and placed in front of your face. Stand with your feet at shoulder width apart.
Swing your arms in front of you as you squat to prepare for jumping.
Exit this position by extending your hips, legs, and ankles as far as you can. Swing your arms up and forward.
Land on the box, knees bent. This will absorb the impact with your legs. You can either jump back from the box to the ground, or step down one foot at a time. This is only one rep.
Continue with four sets of 10 repetitions each.