Quadriceps
The quadriceps (or quads) are the four muscles located on the front of the thigh. They pull together to help flex (or raise) the thigh and extend (or straighten) the knee.
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Bulgarian Split Squat
Dumbbell
Strength Standards (1RM)
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Beginner - 9 kg
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Novice - 17 kg
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Intermediate - 29 kg
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Advanced - 43 kg
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Elite - 60 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Stand about two feet in front of a bench that is knee-height and level. Feet should be hip-width apart, chest and eyes pointing straight ahead, and shoulders back.
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Place the right foot in the forward position and put your left foot on the bench behind you with the ball of your foot in contact with the bench.
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Keep your back straight and lower the left knee towards the floor. Stop before it touches the floor. Your right knee will form a 90-degree angle, so your thigh is parallel to the floor.
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Pause for a few seconds before pressing the right foot into the floor while pushing the top of the left foot into the toe box. Return to the starting position.
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This exercise strengthens the quads, hip flexors, glutes, and calves. It is a version of a single-leg squat that uses a bench or box to support the back leg.
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This exercise can also be performed with a barbell instead of dumbbells.
Leg Extension
Machine
Strength Standards (1RM)
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Beginner - ,34 kg
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Novice - 61 kg
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Intermediate - 97 kg
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Advanced - 142 kg
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Elite - 193 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Adjust the back pad on the machine such that the back of your knee fits snugly against the edge of the seat.
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Extend the knee to move the ankle pad, until your knee is fully straightened.
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Lower the weight back down with control.
Using the Leg Extension machine can be great for lifters who are recovering from injury or don’t have access to a barbell.
Leg Press
Machine
Strength Standards (1RM)
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Beginner - 35 kg
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Novice - 69 kg
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Intermediate - 117 kg
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Advanced - 178 kg
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Elite - 248 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Place your feet on the sled of a leg press, matching your standard squat stance if possible.
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Press the sled out of the rack, lower the safety bars, and then lower the sled towards your chest until your thighs break 90 degrees.
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Press the sled back up. Do not lock out your knees fully at the top of the movement.
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There are a number of different Leg Press machines including sled press, vertical press, horizontal press, but they essentially all work in the same way.
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The Leg Press machine allows you to train the quads with very heavy loads.
Goblet Squat
Dumbbell
Strength Standards (1RM)
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Beginner - 12 kg
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Novice - 24 kg
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Intermediate - 41 kg
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Advanced - 63 kg
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Elite - 88 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Stand with your feet wider than shoulder width, your toes pointed slightly outward, and your hands out in front of you.
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Push your butt back, hinge at your hips, and bend your knees as you lower into a squat. Your knees should drive out to the sides with control.
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Continue to lower yourself as low as you can go without discomfort.
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Return to a standing position by driving into your heels and squeezing your glutes to extend your knees and hips with control. Keep driving your knees outward throughout the movement until you’re back in the starting position.
Back Squat
Barbell
Strength Standards (1RM)
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Beginner - 63 kg
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Novice - 92 kg
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Intermediate - 129 kg
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Advanced - 172 kg
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Elite - 218 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Set a barbell in a power rack to shoulder height.
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Get under the barbell, set the bar across your upper traps, or set the bar across your shoulder blades if you’re performing low-bar squats.
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Brace your core and lift the weight out of the rack.
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Take small steps back one foot at a time to get yourself into position.
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With your chest up, squat down until the bottoms of your thighs are parallel to the floor.
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Drive back up by pushing your feet through the floor.
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The back squat is a compound exercise that challenges every muscle in the legs and doesn't just target the glutes.
