Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves Equipment: Dumbbell Mechanics Type: Compound Tips: Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with your hips in [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Lower Back, Hamstrings, Calves, Shoulders, Glutes Equipment: Barbell Mechanics Type: Compound Tips: Place the bar overhead using a side snatch grip with the arms locked out. The feet are placed wide with your toes pointing outward in the receiving position for the snatch. Squat by lowering [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Abdominals, Glutes Equipment: Barbell Mechanics Type: Compound Tips: Standing to the side of barbell resting on the ground, grasp weight directly in the center. Drop into a low deadlift position and drive off as with a standard deadlift but with particular emphasis of pushing [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Lower Back, Traps, Hamstrings, Calves, Abdominals, Shoulders Equipment: Barbell Mechanics Type: Compound Tips: Start from the hang position (holding the bar slightly above the knees). With an explosive pull upwards with the hips, drive the weight overhead. Since the grip will typically be the first to [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes Equipment: Barbell Mechanics Type: Compound Tips: Use a 12 to 18 inch box or bench for this exercise. The higher the box, the more difficult the exercise. Place a barbell behing your head at the base of your neck. Grasp the barbell with [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes Equipment: Barbell Mechanics Type: Compound Tips: Start by positioning your feet 6 inches apart then position a barbell on the back of the shoulders and grasp bar to the sides. Put your feet at shoulder width with your toes and knees slightly pointed [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves Equipment: Machine Mechanics Type: Compound Tips: Sitting on a leg press machine, position your feet together against the crosspiece about 6 inches apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves Equipment: Machine Mechanics Type: Compound Tips: Lie face up on a hack squat machine with shoulders against pad. Place feet on platform. Your feet should be about 6 inches apart, toes pointed slightly out. Extend hips and knees. Release dock levers. Flex hips and [...]

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves Equipment: Machine Mechanics Type: Compound Tips: Using a machine like the one shown below, follow the directions that are listed on it. Video Guide: Windows Media – MPEG – Video iPod

Exercise Data Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves Equipment: Machine Mechanics Type: Compound Tips: Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as [...]