Learn Some Easy and Effective Quad Exercises for Women

If you want to know what are the best quad exercises than this blog is for you. Here, you will find the best quad exercises for women.

BOSU Ball Squat
•    Flip it ball-side up so the flat edge is against the floor
•    Stand on the BOSU ball
•    Squat Slow and controlled
•    In case you are pretty advanced in this exercise. Position the BOSU ball side down so you are standing on the flat edge
•    Do 3 sets of 20 reps with 60 seconds rest between sets

Barbell Front Squat
•    First of all, set a barbell on a rack which is about your shoulder height
•    Come under the bar and grasp it at shoulder-width, raising your elbows until your upper arms are parallel to the ground
•    Now, lift the bar and let it rest on your fingertips
•    Stand with your feet at shoulder-width and toe turned slightly out
•    Keep your shoulders back, chest up and core tight
•    Squat as low as you can, maintaining tension through your legs and sinking your weight in your heels
•    Do 3 sets of 15 reps with a rest of 60 seconds between sets

Bodyweight Squat
•    To perform this one of the best quad exercises you need to stand with feet about shoulder-width apart and toes turned slightly out.
•    Sit back through your hips
•    Keeping your back straight, lower your body as far as you can
•    Sink your weight in your heels and keep your chest up
•    Slightly pause at the bottom of the movement and then explode up
•    Do 4 set of 20 reps with 40-60 seconds rest between sets

Barbell Box Squat
•    Set a box behind a squat rack
•    The height of box should be such that when you squat down, the creases of your hips are below your knees
•    Grasp the bar with a wide grip
•    Squeeze shoulder blades together and lift the bar out of the rack
•    Slowly come down in the concentric motion
•    When you touch the box, explode up, maintain a tight core to protect your lower back
•    Your knees should be pointing out as well during motion
•    Do 4 sets of 20 reps with 60 seconds of rest.
Location: United States

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