Exercise Description Main Target Muscles Quads Secondary Target Muscles Abs, Adductors, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back Workout Type Strength Gym Gear Dumbbell Fitness Level Intermediate Compound/Isolated  Compound Power Move  Push Target Muscle: Quads   Single-Leg Squat Overview This is an exemplary exercise to build strong quads. It helps rectify the muscle imbalances that might occur due to prolonged bilateral leg movements.  The exercise works amazingly in challenging your balance, working on your core muscles, and enhancing your ability to control. It tones your legs and glutes and exceptionally builds your flexibility.  While this is considered to be ideal with an accessory, you can also make this a bodyweight exercise, depending upon your fitness goals. How to Do It Assume a split stance position. It would require you to place one of your feet on a bench behind you, with the other leg standing straight.  Hold a dumbbell by your side with a neutral grip. Flex your front knee to the point where your back knee gets in contact with the ground. Drive through the entire front foot to get to the starting position. Repeat for the desired number of reps. Single-Leg Squat Tips Position your back foot to the height of your knee or slightly below that. Keeping it too high can excessively extend your lumbar spine.  Assume a smaller split stance to target your quads more efficiently. You will be driving through the ball of the foot in this case.  In order to target your hamstrings or glutes, try taking a slightly larger split stance. You will be driving through the heel of the foot in this case. You can slightly lean forward to complete the movement. You do not necessarily have to stay upright through the entire exercise. It will help keep your lumbar spine neutral.

Exercise Description Main Target Muscles Quads  Secondary Target Muscles Glutes, Hamstrings, Core Workout Type Strength  Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscle Group: Quad Squat Pulse Overview The pulse squat is a variation of squats that builds muscles in the legs, in particular. It places special focus on the quads. This is a fundamental exercise that must be included in routine exercises irrespective of the fitness goals.  It is extremely beneficial for hip muscles, calves, hamstrings, abs, glutes, and lower back. It can develop exceptional strength and power in your body. It holds the ability to crush calories, strengthen the core, prevent injuries, and boost athletic ability.  Several variations of squats can be performed with different weights and resistance bands or simply with your body weight. Wide-legged squat, which involves taking a wider stance, sumo squats, barbell squat, dumbbell squat, goblet squat, etc., are all types of squats that keep adding challenge to your routine. How To Do It? Start with 2-3 sets of 8-15 repetitions for the squat pulse. Your ability to maintain good technique through all sets and repetitions will determine which sets and repetitions you choose. Standing with your feet shoulder-width apart, turn your toes slightly inward, and place your feet on the ground. Keep your core firm and your shoulders back. Look straight ahead. Squat down and bend your knees so that your thighs are parallel to the ground. Do not round your lower back or let your knees drop or fall out. Place your feet on the floor, and then raise your heels a bit. Return to the starting position and continue with the same motion. Keep pulsing throughout your set. Then, stand up and finish. Exercise Tips This is an easy and safe squat form, especially if you struggle with a barbell squat. Adjust your toe angle as per your comfort and requirement. Experiment with it to find the ideal one.  When you push yourself back, make sure to drive through the entire foot and not just the ball.  Drop your hips down, not back.

Exercise Description Main Target Muscles Quads  Secondary Target Muscles  Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Triceps, Upper Back Workout Type Olympic Weightlifting  Gym Gear Kettlebell  Fitness Level Beginner  Compound/Isolated  Compound Power Move  Push  Target Muscle Group: Quads  Clean and Press Overview  The kettlebell clean and press push is a variation on the clean and press total-body exercise. The kettlebell clean and press is a combination of the kettlebell clean and the kettlebell presses. The exercise's clean portion targets the upper body, core, and traps. The upper and lower push muscles are worked in the press portion. The kettlebell clean and press is a very explosive movement that uses almost every muscle in your body. These movements are especially useful for athletes or anyone looking to increase their explosiveness. How to Do it Start by standing with your feet shoulder-width apart and your kettlebell in front of you.  Bend down and grab the kettlebell with both hands, then stand up and press the kettlebell overhead.  Lower the kettlebell back down to your chest and repeat.  Make sure to keep your core engaged and your back straight throughout the entire movement. Kettlebell Clean and Press Tips Olympic lifting is not about brute strength, but efficiency. First, master the hip hinge to learn how to use kettlebells efficiently. Only then move on to kettlebell swings. To generate momentum, use your hips. It's all about using your lower body to move and control the kettlebell effectively. With your wrist neutral, place the bell in the front rack position.

Exercise Description Main Target Muscles Core Secondary Target Muscles None Workout Type Strength Gym Gear Dumbbell/weight plate Fitness Level Intermediate Compound/Isolated  Isolation Power Move  Pull Target Muscles: Core Decline Weighted Sit Up Overview The weighted decline sit ups are a great way to target the muscles in your stomach area. By adding weight to your body, you are able to increase the intensity of the exercise and really work those muscles. This is a great exercise for people who are looking to tone their stomach area and get rid of that stubborn belly fat. How to Do it Start by lying on the decline bench with your feet hooked under the pads and your weight in your lap. Slowly sit up while contracting your abs and exhaling. Once you are sitting all the way up, slowly lower yourself back down to the starting position. Repeat for desired reps. Decline Weighted Sit up Tips Adding weights can target your core harder  Keeping the back straight and not rounding it as you come towards the knees is the real trick in this exercise 

Exercise Description Main Target Muscles Quads Secondary Target Muscles Hamstrings  Workout Type Strength training  Gym Gear Leg press machine  Fitness Level Advanced Compound/Isolated  Isolation  Power Move  Push  Target Muscles: Quadriceps Leg Press Overview For the leg press, you will need a leg press machine. It is often referred to as a machine version of barbell back squat. Even though the exercise works your legs and is considered an alternative to squat, both have major differences. The leg press specifically targets your quadriceps, whereas squats target multiple muscles in your leg. Even though it seems like a simple exercise, it is extremely important to work on the technique first. The exercise also strengthens the muscles of your legs. How to Do It Load the machine with a weight that seems comfortable to you. Take a seat and sit down on the seat with your feet on the footplate about hip-width apart. Your feet should be flat. The lower back and glutes should be in contact with the seat. Embrace your core and push the platform away with the help of your feet. Extend your legs in a controlled manner and exhale. Pause at the top and make sure that your knees are not locked. While inhaling, return the footplate to its original position by bending your knees. Leg Press Tips Make sure that you are exercising with a weight that is comfortable to you. Adding too much weight can lead to risks of injuries. Do not raise your head. Keep it on the resting pad, and do not strain your neck. Your hips or lower back should not be arching. Push the footplate with the help of your heels.

Exercise Description Main Target Muscles Full-body  Secondary Target Muscles - Workout Type Cardio Gym Gear Medicine ball  Fitness Level Beginner  Compound/Isolated  Compound Power Move  Explosive throw  Target Muscles: Full-Body Medicine Ball Slams Overview Medicine ball slams are a perfect exercise for your entire upper body strength. Adding medicine ball slams to the workout routine helps improve overall athletic performance, cardiovascular health, and core strength. In this exercise, you have to throw a ball to the ground, working on your arms perfectly. With that, you need to engage your lower body and core, so it is a full-body exercise. Slams are a perfect exercise to include in your high-intensity interval training. It is important to work on your full-body strength first before getting into the exercise. If you have any injury, avoid doing it. It would help if you also had a medicine ball or a slam ball to do the exercise. How to Do It Stand with your feet shoulder-width apart. Give a slight bend to your knees and hips. Engage your core and keep your shoulder back squeezed together. Squat lightly to load the spring. Inhale and in one powerful motion, press your heels to rise on the balls of your feet. Extend your knees and hips and swing your arms while lifting the ball overhead. The ball should be straight, and your arms completely extended and straight. Avoid leaning back and keep your body in one straight line. Using your core and arms, slam the ball to the floor between your feet with maximum force. Exhale while you slam the ball. Squat to pick the ball from the floor and move to the next slam using your calves, glutes, and hamstrings to rise. Come on the balls of your feet while you lift the ball overhead. Medicine Ball Slams Tips Use your entire body to do the exercise. Do not consider it an upper-body exercise. Avoid weak throwing of the balls. Throw it with maximum force. Make sure to use a safe ball for the exercise that does not bounce back. Also, check the weight of the ball.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Calves, Glutes, Hamstrings, Lower back Workout Type Strength Gym Gear Barbell Fitness Level Intermediate Compound/Isolated  Compound Power Move  Push Target Muscle: Quads  Barbell Sumo Squat Overview  Sumo squats are one of the most effective exercises for the lower body. It's an excellent way to boost strength in your glutes and quads. It activates your abductors or inner thighs way more than any other lower body exercise. The best part about this exercise is the flexibility. You can perform this with a barbell, dumbbell, kettlebell, or even your body weight.  Since you need to keep an extra-wide stance in the exercise, you are forced to keep your upper body upright which makes you rely on activating your core muscles throughout the movement.  How to do It Start in a conventional squat position, then take an aggressively wider stance. Set the barbell slightly below the shoulder height and load your desired weight.  Position the bar so it sits on top of your back muscles and not your neck. Try adding some padding if you feel discomfort. Grab the bar by taking your hands at the back, assuming a wide grip. Now straighten out your back and bend your knees to get ready to take the weight off the rack. Push your weight through your heels to take the weight off. Keep a shoulder-width stance and your toes pointing out. Facing forward, lower your body in a way that your hips hinge back and drop down. Squat till you feel your thighs to be parallel to the floor. Then drive through your heels to revert to the initial position till your knees are locked out. Repeat for the desired number of reps. Sumo Squat Tips Make sure to keep your back straight. It shouldn’t round up at any point of the exercise. It’s better to keep your eyes facing forward to prevent your back from arching.  Push through the heels of your foot when rising from the squat. Keep your rep timing slow and controlled to keep yourself from leaning forward. Squat till your thighs are almost or equally parallel to the floor. 

Exercise Description Main Target Muscles Quads Secondary Target Muscles Calves, Glutes, Hamstrings, Hip Flexers  Workout Type Polymetrics  Gym Gear Box/Seat  Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscle Group: Quads  Vertical Jump from a Seated Position Overview The seated vertical jump is a variation of the vertical jump. It's used to increase lower-body explosiveness.  For athletes, plyometric exercises such as seated vertical jumps are important. They help maintain flexibility in the tendons and keep them healthy as you age. How To Do It: Start in a seated position on the chair with your legs grounded on the floor and your back straight. Place your hands on the seat beside you. Brace your core, and press down through your heels to raise your hips off the ground and into the air. Keep pressing until your thighs are parallel with the ground, then slowly lower yourself back down to the starting position. Exercise Tips: Make sure to keep your back straight and avoid rounding your shoulders as you jump. Use your arms to help generate power by pressing down on the seat as you jump. Use your legs and hips to explosively jump upward, driving through your heels. Land softly by bending your knees and absorbing the impact through your legs. Use your core muscles to keep your body stable and avoid arching your back as you jump. Try not to let your momentum carry you too far forward when you land – focus on landing in the same spot where you took off from. Perform the exercise slowly and controlled at first, and then increase your speed as you become more comfortable with the movement. To make the exercise more challenging, add a weight plate or dumbbell to your jump. To make the exercise easier, place your hands on your knees instead of the seat. If you have any knee pain, modify the exercise by avoiding the full extension of your legs and keeping a slight bend in your knees when you jump.  

Exercise Description Main Target Muscles Quads  Secondary Target Muscles Glutes, Hamstrings, Core, Biceps, Lower back Workout Type Strength  Gym Gear Bodyweight, Barbell Fitness Level Advanced Compound/Isolated  Compound Power Move  Push Target Muscle Group: Quads  Zercher's Squat Overview If you want to add some serious strength and size to your lower body, you need to incorporate the Zercher's squat into your training routine. Unlike traditional back squats, the Zercher's squat places the barbell in the crooks of your elbows rather than across your shoulders. This unique positioning forces your body to work harder to stabilize the weight, resulting in more significant muscle and strength gains. How To Do It: Start by placing the barbell in the crooks of your elbows and gripping it tightly with your hands. Next, squat down until your thighs are parallel to the ground. From here, drive through your heels and extend your hips and knees to return to the starting position. Repeat for the desired number of reps. Zercher's Squat Tips: To help stabilize the barbell, try crossing your arms in front of your chest. If you have trouble keeping the barbell in the crooks of your elbows, try using a towel or foam pad to wrap around the bar. When squatting down, focus on keeping your chest up and your back straight. Drive through your heels and keep your knees out when extending your hips to return to the starting position. If you find the Zercher's squat too difficult, try using a lighter weight until you build up the strength and stability to perform it with a heavier load.  

Exercise Description Main Target Muscles Quads  Secondary Target Muscles Calves, Glutes, Hamstring Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner  Compound/Isolated  Isolation Power Move  Push Target Muscle: Quads Walking Lunges Overview Walking lunges are part of our normal, daily activities: most people can relate to the feeling. It's just like you are walking with a wide step.  Walking lunges move all of your lower body muscles and strengthen your core. They improve balance and functional strength and help you attain more flexibility.  Walking lunges are categorized as strength exercises that help build muscles big time while feeling light and natural.  How to Do It Stand with your feet at hip-distance apart. Keep your torso upright and tall, core engaged, shoulders pressed backward and the chip straight up. Look straight ahead. Take a full step forward, keep it around two feet ahead. You will move in a natural way, keeping up with a natural wide stride.  You can keep your hands on your hips for support. Keep your core engaged and straight.  Bend your knees simultaneously, Stop just before your back knee touches the floor.  Inhale as you lower your body. Rise by pressing on your back, knee and foot. Continue stepping forward with each lunge, alternating sides as you do.  If your balance is going haywire, stop and rest a while. Gather your balance and continue. Tips on Walking Lunges  Keeping your feet too close will not be very good for your balance and stability: keep your feet at hip-width. Longer strides are walking lunges, but if you want to overdo things, you will land into an uncomfortable situation and that is not necessary.  Steadily, this will build your muscles: no need to rush into muscle building.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Abs, Adductors, Calves, Glutes, Hamstrings, Lower Back Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscle: Quads Goblet Squat Overview The goblet squat is a variation of squats that builds muscles in the legs, in particular. It places special focus on the quads and is a fundamental exercise that must be included in routine exercises irrespective of the fitness goals.  It is extremely beneficial for hip muscles, calves, hamstrings, abs, glutes, and lower back. It can develop exceptional strength and power in your body. It holds the ability to crush calories, strengthen the core, prevent injuries, and boost athletic ability.  There are several variations of squats that can be performed with different weights and resistance bands or simply with your body weight. Wide-legged squats which involve taking a wider stance, sumo squats, barbell squat, dumbbell squat, squat pulse, etc., are all types of squats that keep adding challenge to your routine.   How to Do It Choose a dumbbell and hold it at your chest level. Put each hand under the edge of the dumbbell. Bend your knees slightly, then push your hips back to squat.  Once your thighs get paralleled to the floor, reverse. Make sure to keep your core braced throughout the exercise and push back through the heels of the foot.  Repeat for the desired number of reps.  Goblet Squat Tips This is an easy and safe form of squat, especially if you struggle with a barbell squat. Adjust your toe angle as per your comfort and requirement. Experiment with it to find the ideal one.  When you push yourself back, make sure to drive through the entire foot and not just the ball.  Drop your hips down, not back. Some individuals prefer a neutral neck position, while the rest find comfort in looking straight ahead. Experiment with it and choose the one that suits you better. Make sure to keep your back straight. Keep looking forward and you will be able to keep your back from rounding. Do not push your knees out way too much.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Abs, Adductors, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner  Compound/Isolated  Compound Power Move  Push Muscle: Quads  Dumbbell Step-Ups Overview Dumbbell step-ups are popular strengthening exercises that focus on quads as primary muscles. While the step-ups build strength in your lower body, the addition of dumbbells escalates the load on your muscles.  It is designed to boost strength in your glutes, upper leg, calves, and hamstrings as well. This exercise improves balance and stabilization in your body as well. How to Do It Select a pair of dumbbells and hold them by your sides. Stand straight in front of an 8-10" raised platform. Keep your feet fixed in front of you and slightly bend your knees to get into the starting position. Lift your left foot to step up on the raised platform and extend your knee to properly stand up.  Pause here for a moment, then go back to the starting position. Dumbbell Step-up Tips Make sure your back remains straight throughout the exercise.  In order to increase the intensity of your workout, try practicing it on a more elevated platform.  Start with little to no weight to gain stability in this exercise.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Calves, Glutes, Hamstrings Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscle: Quads  Dumbbell Lunge Overview Dumbbell lunge is a classic strengthening exercise that targets your quads primarily. It is a variation of conventional lunges that are performed with the bodyweight only. The calves, glutes, and hamstrings are emphasized as secondary targets to build strength.  The form is highly important for performing any exercise to focus on the right muscles without inviting injury. The exercise improves your balance and allows you to build muscle in order to swiftly attain your fitness goals. To add variation to this exercise with:   Barbell lunges  Bodyweight lunges How to Do It Set the barbell just below shoulder height and load the weight. Grab the weight with a wide grip and take the weight off the rack.  Take a step back, hinge your hips backward and lower yourself to squat. Once you feel your thighs to be parallel with the floor, come back up.  Keep your knees bent; go for another rep. Dumbbell Lunge Tips Your knees should not be lined out of your toes as that would place unnecessary strain on your knee joints. Make sure your back remains straight. Keep looking forward in order to prevent your body from rounding up.  Keep your head up and straight throughout the exercise. 

Exercise Description Main Target Muscles Quads Secondary Target Muscles Calves, Glutes, Hamstrings, Lower Back Workout Type Strength Gym Gear Barbell Fitness Level Intermediate Compound/Isolated  Compound Power Move  Push Target Muscle: Quads Barbell Squat Overview Squats are one of the most amazing exercises that work on around 256 muscles in one go. It is a staple exercise that has to be a mandatory part of all exercise routines, irrespective of the fitness goals you aim for. It targets the quads, hamstrings, glutes, back, and core. Being able to perform a perfect squat indicates your high-performance level as an athlete. However, when performing a barbell squat it is super important to maintain a good form, or else it can result in back pain.   No matter what variation you are following of a squat, whether it's dumbbell squat or bodyweight squat, your focus should be switched from squats to hamstrings, through foot placement. Just make sure to pick up a variation that you can perform safely.  How to Do It? Set the barbell just below shoulder height and load the weight. Grab the weight with a wide grip and take the weight off the rack.  Take a step back, hinge your hips backward and lower yourself to squat. Keep facing forward as you lift it off. Lower your body down. Make sure your buttocks are pushed backward and drop down.  Once you feel your thighs are parallel with the floor, come back up.  Keep your knees bent and ensure they are not locked. Go for another rep. Barbell Squat Tips: It is highly important not to round your back when performing squats. Make sure you don’t lean forward. You can keep a slow rep timing in order to prevent that. Squat till you feel your thighs are parallel to the ground. You need to go deep when it comes to squatting. Never push yourself through the balls of your foot as this puts unnecessary stress on your joints. Always make sure to push through the heels. Keep your gaze fixed in front of you. Do not look down. The moment you look down, your back would hunch.

Exercise Description Main Target Muscles Quads  Secondary Target Muscles Calves and Lower Back Workout Type Strength Gym Gear Dumbbells Fitness Level Intermediate Compound/Isolated  Compound  Power Move  Push Target Muscle Group: Quads Dumbbell Squat Overview Squats are one of the most famous and amazing bodyweight compound exercises that work your full-body muscles. Dumbbells add resistance to the already awesome exercise and help speed up muscle growth. Dumbbell squats work legs, core, and arms altogether. Dumbbell squats are perfect for beginners: they are not extra-tough or technical. They can train and get you ready for tougher and more challenging squat types in time.  How to Do It Stand straight with your feet shoulder-width apart. Dumbbells on the sides of your legs and your palms should be facing your legs. Engage your core and strengthen yourself, keeping your body straight. Now start to bend your knees, legs, and ankles into a squatting position. Bend until your thighs are almost parallel to the ground. Keep dumbbells close to your body all the while and move them up towards your shoulders. Slowly stand up straight and straighten your arms too.  Tips on Dumbbell Squat Keep your heels planted on the floor. Do not bend or round your back when squatting; it can damage your back. Add weight only gradually: start with low weight.