Squats, squats and more squats. If you want to strengthen the muscles on the front of the thighs, there is really no need to look beyond the squats. It is worthwhile, however, to vary the type of squats, because some are more effective than others.
As you can probably guess from the name, there are four muscles that make up the quadriceps, the lateral vastus on the outside of the thigh, the medial vastus on the inside of the thigh, the rectus femoris between the two, and the intermuscular vastus including, "says Keith McNiven, founder of the personal training company Right Path Fitness.
"With these large muscles extending from the hip to the kneecap, holding on to the quads can help reduce the likelihood of injury through exercises such as walking and walking."
We asked McNiven about his favorite foursome exercises With the Quad theme, he introduced four squat variations (including the sissy squat category) that are not worthy of inclusion in the next leg workout.
Get up joke h your back flat against a wall and your feet shoulder width apart. Keep your back straight and push it into the wall, from your head to your hips. Then lower it into a squat until your knees are tilted by 90 °. Hold down for 60 seconds and then return to the top position.
An alternative to using the squat machine is the barbell squat. Grab a barbell and place it on the floor behind you. Then stand with shoulders wide apart. Squat down to lift the dumbbell behind you with one hand (with the palms facing backwards) and stand up so that they are behind your thighs. From this starting position, lower to a squat position with your quads until the dumbbell is behind you on the ground, and then stand up again.
The sissy squat is one of the toughest of all squats you can do. You rely on working exclusively on your quads, so this exercise is usually reserved for those who have good fitness Level and have no knee problems.
Hold the Squat Rack with one hand firmly feet apart in the usual shoulder width, but lift the heels so that they are on your toes. Then lower into a squat, hold for ten seconds, then return to the starting position. As you improve, you can add an extra challenge by holding a weighted plate with your free hand.
This is another extremely demanding exercise. For the front squat, you need a dumbbell that you can squat so that it lies in front of you, just below the shoulder level. To begin, fold your arms and grab the bar with an overhand grip so that it sits with your elbows forward and up directly under your shoulders. Remove the dumbbell and take a step away from the rack to secure the required range of motion. Then you sink into a squat and imitate the movement in a chair. When your knees are bent 90 degrees, carefully push them back to their starting position.