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Rectus Femoris

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 Barbell Squats

  1. Stand with one foot on the side of the cable machine and connect the cable to the other ankle.
  2. Raise the foot connected to the cable sideways as high as you possible to the side of your upper body.
  3. Feel the stimulation of the buttocks and slowly lower your leg.

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.

How To Perform Smith Front Squat

  1. Position bar on front delts/clavicle.
  2. Grip bar crossed-arm or clean grip.
  3. Stand feet shoulder-width apart.
  4. Squat down, keeping your torso upright.
  5. Drive up to standing.

How To Perform Kettlebell Goblet Squat

  1. Hold the kettlebell close to the chest (by the horns).
  2. Stand feet shoulder-width apart.
  3. Squat down, keeping elbows inside knees.
  4. Push up through heels to stand.

Callisthenics

How To Perform Bulgarian Split Squat

  1. Place one foot on a bench/chair behind you.
  2. Hold weights (optional).
  3. Lower front leg into a lunge until the thigh is parallel.
  4. Push through the heel to stand.

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 Step-Up on Chair

  1. Stand in front of a sturdy chair/bench.
  2. Place one foot firmly on the chair.
  3. Push through that heel to step up, bringing the other leg up.
  4. Step down carefully, repeat the other leg.

How To Perform Bodyweight Kneeling Sissy Squat

  1. Kneel on a soft surface.
  2. Keep torso upright, lean back slightly.
  3. Lower torso backward, stretching quads.
  4. Pull back to upright using quad strength.

How To Perform Jump Squat

  1. Stand feet shoulder-width apart.
  2. Squat down until thighs are parallel.
  3. Explosively jump up.
  4. Land softly, return to squat immediately.

How To Perform Walking Lunges

  1. Step forward into a lunge, lowering both knees to a 90-degree angle.
  2. Push off the back leg and step forward into the next lunge.
  3. Continue alternating legs while walking forward.

Gym

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