7 Basic Steps For Squats and Better Quadriceps

Your Quadriceps is the largest muscle group in your legs. It is divided into four heads namely the adductor brevis, vastus internedius, rectus femoris, and the vastus lateralis. These four heads are crucial in running, walking, squatting, and jumping.

The best form of exercise, by far to develop your Quadriceps would be the Squats. This is highly recommended by expert body builders to grow heaps of muscle in your legs. This routine is good since it targets all four heads of the Quadriceps and it comes with a lot of variation where you can add equipment or two. Aside from that, Squats also target other muscle groups in the lower body such as the hips, glutes, and the thighs.

The most basic form of Squats is the one highly recommended for beginners where you can do it without using any equipment other than a chair. Once you become accustomed to the basic Squats, then you can progress to the other forms which are more complex and would require an accessory such as a dumbell.

To learn how to do this routine, just follow the 7 Basic steps for Squats to a better Quadriceps
1. First of all, if this is your first time to set up an exercise program, make sure to decide first on how many times you want to do this routine each week. You can either do it 6 days a week, 5 days or at least 3 days a week to be able to get better results. After deciding, grab a pen and a notebook so that you can track your progress and follow a certain schedule.

2. This is the most basic Squat routine, so you need not worry about any equipment since all you need is a chair.

3. Look for a chair inside your house where you would mostly choose to sit. Lower sits are better so that you will be able to put more pressure on your Quadriceps. After grabbing a chair, begin by warming up through breathing exercise, and do the basic stretching for your arms and legs.

4. Your favorite chair should be situated behind you and stand with your feet flat on the ground and your legs should be around shoulder width apart.

5. To start the routine, place your hands on your side or extend it towards your front while you slowly bend your knees to do a Squat towards the chair. While you're doing this, you can also put your abdominal muscles to work by contracting them and keeping them tight as you do the Squat routine.

6. When you are in the process of lifting up your body to the starting position, try to focus on contracting your Quadriceps as you begin to extend your legs.

7. Continue to extend your legs until you are back to the starting position, in which you can do a repetition of 1 to 3 sets with 10-16 repetitions.

After the routine, cool down and drink lots of liquids to replenish you body fluids. Follow these steps with your weekly work out schedule and you will definitely see progress on your Quadriceps muscle.

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