Before you start check out our Training Tips and work out properly.
Squats
For your safety when performing this exercise it is imperative to use a spotter and a weight belt. If working on this exercise alone it would be a good idea to work off a Smith Machine, just added safety. The particular muscles worked in this exercise are quadriceps, glutes, and hamstrings. Rest a barbell with some padding behind your neck and grip the barbell just slightly wider than your shoulders to safely keep the barbell in place.
A padding will help distribute the weight of the bar a little better. Flex your trapezius as best you can by rolling your shoulders slightly back. The positioning of your feet is very important during this exercise. The stance should be a little wider than your shoulder width with your toes pointed straight ahead. You can use different foot positions to isolate different parts of the quads, but this particular stance is the best for overall quad development. Squaring your shoulders on the bar unrack the weight. Make sure your weight is evenly distributed over both feet. Your head should go back slightly so that you are looking a few degrees above eye-level while slightly arching your back as you begin to squat down, this allows your back to stay straight Bend your legs and lower yourself until simulating a sitting position.
Some lifters like to go down so far down their butts nearly touch the ground but most of us lack the hamstring flexibility for it. Having control of the weight is a must. Do not squat down so quickly or you might not be able to slow the weight and reverse direction. Handling the weight slowly and deliberately rather than trying to execute the reps more quickly allows me to be in control. At the bottom of the movement, keeping your back slightly arched your head up and your shoulders square drive the weight upward until your legs are just slightly bent. Do not lock you legs, it put to much pressure on your knees. This exercise is very difficult but it is the single best mass-builder for legs. Try to make it part of your regular quad workout.
Leg Press
To get the most out of this exercise first lower the back position as far down as it can go, this will allow for more leg movement. Choose a foot position so that your knees do not buckle inward or at the bottom of the rep. Control the weight on the way down or in other words feel the burn. This particular exercise is good for the ego, as you will soon find out you can move more weight than any other exercise. Personally I like to position my feet shoulder length and my toes pointed straight. The important thing is to choose a position that allows you to generate the most power while maintaining strict form. The main muscle worked here is the quadriceps, with a little hamstring and some glutes sprinkled in there
Hack Squats
A Hack Squat machine has the weights resting on a carriage with back and shoulder pads. Unlike a Leg Press Machine you are standing for this one. I strongly recommend a weight lifting belt for this exercise.
With your back to the machine, put your feet on the platform and your shoulders under the pads. Start in a standing position and slowly squat until you are in a seated position. Push up faster and repeat. The main muscle worked is the quadriceps
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