Legs workout

6 Drills for Killer Quads

When working out a large muscle group such as the quadriceps, it makes sense to alternate a weight-bearing exercise with one that’s weight-free. The muscle fibers are stressed during both, but bridging free-weight movements with a bodyweight exercise allows for a continual session without overdoing it. And since the legs are the prime power source for most sports, building strong, explosive thighs is important. What follows are three weight and three weight-free maneuvers. Perform eight repetitions of each with the alternating strategy.

FLAT-FOOTED SQUATS

Stand grasping a barbell on the upper back, with legs shoulder-width apart. Keeping the back straight and head up, proceed to squat until legs are bent at 90-degree angles. Pause, then rise to starting position.

BALANCE SQUATS

Stand balancing a barbell on the top of the chest with arms crossed, legs shoulder-width apart and feet slightly turned out. Keeping the back straight and head up, proceed to squat until legs are bent at 90-degree angles.
Pause, then rise to starting position.

STEP-UPS

Stand grasping a barbell on the upper back next to a bench. Proceed to step on the bench with the left foot, then step all the way up. Pause, then step down to starting position with the right foot first. Perform a set, then turn around for another set stepping up with the right foot.

SQUAT JUMPS

Cross the arms over the chest and squat down until legs are at 90 degrees, with feet slightly turned out. Proceed to jump up as high as possible. Upon landing, pause for a few seconds before the next jump. ?

FREEHAND SIDE LUNGES

Stand with hands on hips. Proceed to step to the right and lower until the thigh is almost parallel to the floor. Pause, then return to starting position and next step to the left.

FREEHAND FRONT LUNGES

Stand with hands on hips. Proceed to step forward with the right leg and lower until the thigh is almost parallel to the floor. Pause, then return to starting position and next step forward with the left leg.