Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings Equipment: Barbell Mechanics Type: Compound Tips: Another rare variation of the squat to build upper quadriceps mass. Do a squat, but hold the weight in front of you in your arms as if you are holding a baby. Video Guide: Windows Media – MPEG

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves Equipment: Barbell Mechanics Type: Compound Tips: Works more of the inner thighs. Place a barbell on your upper back. Use a comfortable hand grip. Keep your head up and your back straight with your feet about 30 inches apart. Point your toes and knees [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings Equipment: Other Mechanics Type: Compound Tips: Preparation: Place weight on a dip belt around your waist. Step up onto boxes or benches spaced apart; one foot on each one. Arms can be extended forward for balance throughout the exercise. Execution: Squat down until your thighs [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Preparation: With a shoulder width stance grasp the bar or support at hip level with one arm and secure the plate across your chest with your other arm. Execution: With hips and waist straight bend knees to allow body [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings Equipment: Machine Mechanics Type: Isolation Tips: The inner thighs are tough to work effectively, and the adductor machine is a welcome addition for both body-sculptors and serious bodybuilders alike. Angles are crucial in getting the most out of this movement. Keeping your back and butt [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings Equipment: Machine Mechanics Type: Isolation Tips: The outer thighs are tough to work effectively, and the abductor machine is a welcome addition for both body-sculptors and serious bodybuilders alike. Angles are crucial in getting the most out of this movement. Keeping your back and butt [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings Equipment: Other Mechanics Type: Compound Tips: Stand on bands so that the tension begins with hands by shoulders and in a squatted position. Stand up; keeping hands by shoulders, performing as you would a barbell squat. Video Guide: Windows Media – MPEG – Video iPod

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings Equipment: Barbell Mechanics Type: Compound Tips: Speed squats should be performed just like regular squats but you are performing them at a faster than usaul pace. Do the squats as fast as possible while holding good form. Video Guide: Windows Media – MPEG – Video [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings Equipment: Machine Mechanics Type: Compound Tips: Preparation: Place a bench behind the smith machine. With the bar upper chest height, position the bar on the back of the shoulders and grasp the bar to sides. Place one foot slightly forward under the bar. Extend your [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes Equipment: Machine Mechanics Type: Compound Tips: Just like a Barbell Squat but in the Smith Machine. Using the safety locks, this is safer than regular barbell squats. It may not be as effective though since your stabilizer muscles are not used quite as [...]