Order Now

Quads

Gym
Callisthenics

Gym

How To Perform Lever Leg Extension

  1. Sit on the machine and adjust the backrest so that your knees align with the pivot point.
  2. Place your ankles behind the padded bar.
  3. Grip handles at the sides for support.
  4. Extend legs fully while squeezing quads.
  5. Lower slowly with control.

How To Perform Sled Leg Press

  1. Sit on a sled, feet shoulder-width apart, middle of the platform.
  2. Keep back and hips flat on the pad.
  3. Unlock safety handles.
  4. Movement: Bend knees, bring them toward chest (90° or deeper if mobility allows).
  5. Push the platform back up without locking knees.

How To Perform Sled Hack Squat

  1. Stand in the machine with shoulders under pads, feet shoulder-width apart and slightly forward.
  2. Unlock safety stoppers.
  3. Movement: Squat down by bending knees, hips travel slightly back.
  4. Push back up through heels.

How To Perform Smith Full Squat

  1. Bar on traps (high-bar) or rear delts (low-bar), grip slightly wider than shoulders.
  2. Feet shoulder-width, slightly forward under bar path.
  3. Movement: Squat down deep until thighs are below parallel.
  4. Push upward in a straight line.

How To Perform Barbell Full Squat

  1. Barbell on traps, grip tight.
  2. Stand feet shoulder-width apart.
  3. Movement: Push hips back slightly, then squat down until thighs are below parallel.
  4. Push through heels, stand tall.

How To Perform Dumbbell Front Squat

  1. Hold dumbbells on shoulders (palms in).
  2. Stand with feet shoulder-width apart.
  3. Lower hips down into a squat, chest upright.
  4. Drive through heels to stand.

Callisthenics

How To Perform Bodyweight Squat

  1. Stand shoulder-width apart, toes slightly out.
  2. Movement: Sit ,hips back and down until thighs parallel.
  3. Push upward.

How To Perform Bodyweight Kneeling Sissy Squat

  1. Kneel on a soft surface.
  2. Keep torso upright, arms crossed or at chest.
  3. Movement: Lean back, bending knees, and stretching quads.
  4. Pull forward to return upright.

How To Perform Cossack Squats

  1. Feet wide, toes slightly out.
  2. Movement: Shift weight to one side, squat down, keeping the other leg straight.
  3. Push back up, repeat on the opposite side.

How To Perform Sissy Squat

  1. Stand upright, feet shoulder-width apart.
  2. Hold onto support (wall/bench).
  3. Lean back slightly, bend knees forward while keeping body straight.
  4. Lower until knees are bent deep, then push back up.

How To Perform Walking Lunge

  1. Movement: Step forward, lower back knee close to the ground.
  2. Push off and step forward again.
  3. Alternate legs.

Gym

Facebook Twitter Youtube
Scroll to Top