PURPOSE OF EXERCISE: To develop the front of the thighs and glutes. EXECUTION: (1) Holding a barbell across the back of your shoulders, stand upright with your feet together. (2) Keeping your head up, back straight, and chest thrust out, take a step forward, bend your knees, and bring your trailing knee almost to the […]
Author Archives: tavi castro
PURPOSE OF EXERCISE: To develop the lower area of the thigh. Hack Squats are a good movement for working the lower range of the pressing motion. EXECUTION: (1) Depending on the design of the machine you use, either hook your shoulders under the padded bars or take hold of the handles. Your feet should be […]
PURPOSE OF EXERCISE: To build the mass of the thighs. If Squats have a disadvantage, it’s the pressure they put on the lower back. Doing Leg Presses is a way around this that allows you to work the legs with very heavy weight. EXECUTION: (1) Using a Leg Press machine, position yourself under the machine […]
PURPOSE OF EXERCISE: To isolate the lower quadriceps. Although this movement is called a Squat it is very close to a Leg Extension in the way it affects the legs. You will feel a lot of stress right down to where the quadriceps insert into the knee. EXECUTION: (1) Stand upright, feet a few inches […]
PURPOSE OF EXERCISE: To work the legs, with special emphasis on the thighs. Front Squats develop the outside sweep of the quadriceps. EXECUTION: (1) Step up to the rack, bring your arms up under the bar, keeping the elbows high, cross your arms and grasp the bar with your hands to control it. Then lift […]
PURPOSE OF EXERCISE: To develop the quadriceps. When you do Squats on a machine, you can work the thighs intensely while putting less strain on other areas such as the knees and lower back. There are a number of machines designed to approximate the Squat movement. They use a variety of techniques to create resistance, […]
PURPOSE OF EXERCISE: To develop extra mass and power in the thighs. EXECUTION: This exercise is done the same way as regular Squats except you go only halfway down, which will enable you to use more weight.
PURPOSE OF EXERCISE: To build mass and strength in the legs, especially the thighs. Full Squats are one of the traditional mass-building exercises for the entire lower body but are primarily for developing all four heads of the quadriceps. EXECUTION: (1) With the barbell on a rack, step under it so that it rests across […]
PURPOSE OF EXERCISE: To develop the thickness of the triceps, especially around the elbow. Dips are often thought of as a chest exercise, but they can be done in such a way as to hit the triceps really hard as well. EXECUTION: (1) Taking hold of the parallel bars, raise yourself up and lock out […]
PURPOSE OF EXERCISE: To work the entire triceps and separate the three triceps heads. EXECUTION: (1) Sitting on a bench, take a dumbbell in one hand and hold it extended overhead. (2) Keeping your elbow stationary and close to your head, lower the dumbbell down in an arc behind your head (not behind the shoulder) […]