If you are serious about building powerful quadriceps muscles, adding squats to your workout routine is a must. You can do squats using just your own body weight, dumbbells, resistance bands or a barbell. One barbell variation called a "front barbell squat" forces you to use proper form and utilizes stabilizing muscles in your core and back to keep the barbell in place during the movement.
Step 1
Place a barbell in a squat rack so it lines up with your upper chest. Add the weight plates to the bar.
Step 2
Walk up to the barbell and move under slightly so the bar rests on the top of your shoulders.
Step 3
Cross your arms over the outside of the bar so each hand rests on top of the barbell. Keep your elbows high and forearms about parallel with the floor.
Step 4
Lift the bar off the rack and stand with your feet roughly shoulder width apart.
Step 5
Bend your knees forward and move your hips back, while keeping your back straight as you squat.
Step 6
Stop when your thighs are just lower than parallel, then push back up to the top, maintaining the same back position. Do eight to 10 repetitions.
Tips and Warnings
- Keep your feet flat on the floor during the squat. Point your feet forward or slightly outward if it is more comfortable. Use less weight than you would for a regular barbell squat. Choose a weight that's lighter than you think you need until you are used to the movement.
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