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The Best Leg Exercises

The quadriceps femoris (Latin for "four-headed muscle of the femur"), also called simply the quadriceps, quadriceps extensor, or quads, is a large muscle group that includes the four prevailing muscles on the front of the thigh .

It is the great extensor muscle of the knee, forming a large fleshy mass which covers the front and sides of the femur. It is the strongest and leanest muscle in the human body.

The king of leg exercises

The barbell squat

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a �shelf� for the bar.

2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.

3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to �sit back� so that knees stay over the feet.

4. Once thighs are parallel to floor, return to start position.

5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominal's tight throughout exercise by drawing stomach in toward spine.

The barbell squat is one of the best quad exercises for working the entire thigh muscles. Heavy breathing deep squats will not only work your lower body but also the entire frame of your body. Heavy squats are a true mass builder.

This leg exercises can be performed with a barbell or dumbbells.

Smith Machine Squat

1) Step under bar and position bar across anterior deltoids. Cross arms across each other so that your hands are touching opposite shoulders. Lift elbows up, pull shoulder blades together, and lift chest up to create a �shelf� for the bar.

2) Start position: Using the legs, remove bar from hooks. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.

3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to �sit back� so that knees stay over the feet.

4) Once thighs are parallel to floor, return to start position.

5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

6) DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominal's tight throughout exercise by drawing stomach in toward spine.

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