in Quadriceps Exercise
Main Muscle Worked: Quadriceps
Place a barbell on a rack and load it with weights according to your preference. The barbell should be at a height that’s appropriate with yours.
Position a flat bench near the rack.
Step under the barbell and place the handle across your front shoulders.
Hold the barbell with your arms crossed. Your elbows must be pointing forward and upper arms parallel to the floor.
Lift the barbell off the rack by pushing it up with your legs as you straighten your torso.
Step away from the rack and stand up straight with your feet shoulder-width away from each other and the flat bench behind you. Your toes must be pointing out, head up, and back straight. This is your starting position.
Slowly lower the barbell by bending your hips and knees at the same time as you inhale. Continue down until you touch the bench with your glutes. Keep your back straight and head up as you descend.
Pause for a moment then slowly raise the barbell by extending your knees and hips at the same time. Exhale as you do this. Continue until you’re back to your starting position.
Repeat until the recommended amount of repetitions is achieved.
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