JGS Workout Tool

QUADS

Quad Workouts – Bodyweight

Bodyweight Squats

Bodyweight Squats

  1. Stand with your feet shoulder width apart.
  2. flex your knees and hips and sit back into the squat while lowering your body
  3. Continue down to full depth
  4. Return to starting position

Forward Lunges

Forward Lunges

  1. Step forward with one leg.
  2. Lower your body until your rear knee nearly touches the ground.
  3. Ensure you remain upright, and your front knee stay above the front foot.
  4. Push off the floor with your front foot until you return to the starting position. Switch legs.

Bulgarian Split Squat

Bulgarian Split Squat

  1. Stand with your back to a bench (or raised surface) and place one of your feet on the bench.
  2. Squat down until your front leg is about parallel to the floor.
  3. Go back to the starting position. After completing the desired amount of reps, switch legs and repeat.

Quad Workouts – Dumbbells

Dumbbell Goblet Squats

Dumbbell Goblet Squats

  1. Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than shoulder width.
  2. Sink down into the squat, keeping your elbows inside the track of your knees.
  3. Push through your heels while keeping your chest up and return to starting position.

Dumbell Bulgarian Split Squat

Dumbell Bulgarian Split Squat

  1. Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
  2. You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
  3. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
  4. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

Dumbbell Forward Lunges

Dumbbell Forward Lunges

  1. Hold the dumbbells at your sides.
  2. Step forward with one leg.
  3. Lower your body until your rear knee nearly touches the ground.
  4. Ensure you remain upright, and your front knee stay above the front foot.
  5. Push off the floor with your front foot until you return to the starting position. Switch legs.

Quad Workouts – Barbell

Barbell Squats

Barbell Squats

  1. Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
  2. Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
  3. Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
  4. Raise the bar back to starting position, lift with your legs and exhale at the top.

Low / High Bar Squat

Low / High Bar Squat

  1. For high bar, place the bar on top of your traps or for low bar, pull your shoulder blades back really hard and place the bar on your posterior delts.
  2. Push your hips back and break at the knees. Push your elbows forward to keep yourself from getting pitched too far forward.
  3. Aim to get your hamstrings to parallel with the floor.
  4. Push your heels into the floor and squat back to a standing position.

Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat

  1. Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
  2. You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
  3. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
  4. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

Olympic / Powerlifting Front Squat

Olympic / Powerlifting Front Squat

  1. For an Olympic Front Squat, measure your hands by the markings on the bar to make sure you’re even. Then throw your elbows underneath the bar.
  2. For a Powerlifting Front Squat, measure your shoulders against the bar to make sure you’re even. Throw your shoulders under the bar.
  3. The bar should be set so high on your shoulders it digs into your neck a bit. Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don’t get too pitched forward.
  4. Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
  5. Squat back up to a standing position.

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