1. Front Squat:
Target Muscles: Quads, core and glutes.
Technique: Stand with feet shoulder-width apart, toes slightly pointed out. Hold the barbell across the front of your shoulders, elbows high and parallel to the ground. Keep your chest up and core engaged as you lower into a squat. Push your hips back and bend your knees, keeping them aligned with your toes. Lower until your thighs are at least parallel to the ground. Drive through your heels to return to the starting position, maintaining an upright torso throughout.
Reps and Sets: 4 sets of 8-10 reps
2. Bulgarian Split Squat:
Target Muscles: Quads, glutes and hamstrings.
Technique: Stand a few feet in front of a bench or step with your back to it. Place the top of one foot on the bench behind you. Keep your front foot flat and forward, ensuring your knee is aligned with your toes. Lower your body by bending your front knee and hip until your thigh is parallel to the ground. Ensure your torso remains upright and your back knee is just above the ground. Push through your front heel to return to the starting position. For an even more quad focused Bulgarian, bring the front foot slightly closer to you and very slightly turn the toe inwards, and ensure to keep the body upright rather than hinging.
Reps and Sets: 3 sets of 10-12 reps each leg.
3. Leg Press:
Target Muscles: Quads, glutes and hamstrings.
Technique: Sit on the leg press machine with your feet shoulder-width apart on the platform. Adjust the seat so your knees are at a 90-degree angle when your feet are on the platform. Keep your back and head against the seat and grip the handles. Push through your heels to extend your legs, but do not lock your knees at the top. Slowly lower the platform back to the starting position, ensuring your knees are aligned with your toes.
Reps and Sets: 4 sets of 12-15 reps
4. Leg Extension:
Target Muscles: Quadriceps.
Technique: Sit on the leg extension machine with your back against the seat and your legs under the padded lever. Adjust the machine so your knees are in line with the machine’s pivot point. Grip the handles for stability and keep your toes pointed forward. Extend your legs fully while squeezing your quadriceps. Hold for a moment at the top, then slowly lower the weight back to the starting position.
Repetitions and Sets: 3 sets of 12-15 reps
