# Quadriceps Workout

## Barbell Back Squats (Intermediate)

- Setup: Barbell on upper traps, feet shoulder-width apart.
- Form: Chest up, core tight, back neutral.
- Squat: Lower hips back and down, knees tracking over toes.
- Stand: Push through heels, extend hips and knees fully.
- Avoid: Rounding back, knees caving in, heels lifting.

## Barbell Front Squats (Intermediate)

- Setup: Barbell on front delts, elbows high, hands gripping the bar.
- Form: Chest up, core tight, back neutral.
- Squat: Lower hips back and down, knees tracking over toes.
- Stand: Push through heels, extend hips and knees fully.
- Avoid: Leaning forward, letting elbows drop, heels lifting.

## Lunges (Free weight and Body weight)

- Setup: Stand tall, feet shoulder-width apart, hands at hips or holding weights.
- Form: Keep chest upright, core engaged.
- Lunge: Step forward, lowering back knee towards the floor, front knee over toes.
- Push: Drive through the front heel to return to starting position.
- Avoid: Forward knee passing toes, leaning forward, wobbling.