Bodybuilding.com - Personal Trainer Transformation Guide: Exercise 7!

This manual will teach you everything you must do to have a great body.

Navigation:

Part 1: Introduction
Part 2: Key Terms
Part 3: Dieting
Part 4: Nutrition
Part 5: Supplements
Part 6: Getting In Shape
Part 7: Steps To Success
Part 8: Exercises
Part 9: Planning
Part 10: Appendix

Quadriceps

Squats (Important Exercise):

Step under the bar and place it on your upper back. Do not place the bar on your neck.
Your feet should be slightly wider than shoulder width.
Your hands will grip the bar approximately one foot wider than your shoulders.
Slowly push your hips back. Try not to bend your knees first, let the movement come naturally as you push back with you hips.
Inhale as you go down.

Completing the movement:

Keep your weight on your heels, but be careful not to fall over backwards.
Keep your knees at a 90-degree angle in relationship with your feet.
Keep going down until your thighs are parallel with the floor imagine that you are sitting in a chair.
Keep your head up and don't lean forward.
Without pausing lift the weight up and exhale.

Leg Extensions: Sit at a leg extension machine. Hook your feet underneath the pad, it should rest on your lower shin. Hold on to the grip bars next to the seat. If there are no grip bars, hold on to the bottom of the seat.	Completing the movement: Extend your legs fully while exhaling. Without pausing at the top, slowly lower the weight. Inhale on the way down. Make sure that you go all the way to the starting position before performing another repetition.

Leg Press: Sit down in the leg press machine. Place your feet shoulder width apart on the platform. Point your toes slightly out.	Completing the movement: Inhale as you slowly lower the weight. Lower your knees until they touch your torso and you get a nice stretch. Without pausing, press the weight back to the starting position without locking your knees. Exhale as you push the weight up.