Quadriceps training ohne geräte Startseite / Sport, Fitness & Outdoor / Quadriceps training ohne geräte Squat. Squats, werden auch als Kniebeugen bezeichnet und gehören zu den intensivsten und anspruchsvollsten Übungen im Krafttraining. 1 Sumo Squat mit Leg Lift. 2 Jumping Lunges. 3 Side Leg Raise. 4 Instructions. Stand with your feet shoulder-width apart and toes facing slightly outward. You can keep your arms at your sides, place your hands on your hips, or clasp your hands in front of you. 5 Once you train your quad muscles with a few of the quadriceps exercises on this list, you’ll never skip leg day again. Here’s a quick recap of the 10 best quad exercises: Barbell Back Squats. Barbell Front Squats. Hack Squats (Machine) Leg Press. Bulgarian Split Squats. 6 Straight Leg Raise: Lying flat on your back, tighten your quadriceps muscles and lift your leg about a foot off the floor, keeping your knee locked. Hold for a second, and then lower the leg. Aim. 7 Here are the all-time best exercises to build big, strong quads. 1. Barbell Back Squat. This move emphasizes 3 of the four quadriceps muscles, the vastus lateralis, vastus medialis, and vastus intermedius. This how-to explains how to do a high bar back squat, but another option is the low bar back squat. 8 Stand with both feet together, hands clasped at your chest. (To make it harder, you can hold one dumbbell in each hand at your sides.) Step forward (about two feet) with your right foot into a. 9 7. Wandsitz. Ihr Beintraining ohne Geräte runden Sie mit einem klassischen Wandsitz ab. Lehnen Sie sich mit dem Rücken an eine Wand und gehen Sie in die Hocke. Halten Sie die Position so lange. beinmuskeln trainieren frau 10 innere oberschenkel training ohne geräte 12