Barbell Inner-Quadricepエクササイズ

Barbell Squat
Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
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.
Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
Raise the bar back to starting position, lift with your legs and exhale at the top.
Barbell Curtsy Lunge
Place the barbell on your back
Step your foot back and around while simultaneously bringing the weight down.
Return to start and repeat on other leg.
Landmine Curtsy Lunge
Stand facing the barbell while holding the end of the bar at your side with one hand.
With the leg on the same side of your body as the barbell, lunge backward and across your body at a 45 degree angle while keeping your weight on your front heel to lower your back knee gently to the ground.
Drive through your front heel as you step back to the starting position, and repeat for the desired number of reps before switching sides.
Landmine Goblet Curtsy Lunge
Start facing the barbell while holding the end of the bar in the goblet position in front of your chest with your elbows close to your sides.
Step backward and across your body with one leg at a 45 degree angle while keeping your weight on your front heel to gently lower your back knee to the ground.
Drive through your front heel as you step back up and to the starting position.
Repeat for the desired number of reps before switching legs.

Barbell Squat

Barbell Curtsy Lunge

Landmine Curtsy Lunge

Landmine Goblet Curtsy Lunge