TOP MOVES FOR MONSTER QUADS

Last Updated on January 7, 2021

Take a shoulder width stance with toes straight-ahead or pointed slightly outward. Grasp onto a bar or machine at hip level with one arm and hold a weight plate across your chest with the other (if resistance is needed at all). Begin by bending at the knees, while allowing your body to fall backward. Keep your hips and waist straight as your knees come forward and your heels rise off the ground. Lower your body to the point where the knees almost touch the floor (how close you get to the floor will depend on each individual’s knee flexibility). You should feel a powerful stretch through the entire quad. Using thigh strength only, push yourself back to the starting position.

TOES OUT LEG EXTENSION

Perform leg extensions as you normally would, but as you near the top of your concentric contraction, turn your feet outward. Squeeze hard at the peak of the contraction. EMG studies have shown that this turning outward of the feet can stimulate greater electrical activity in the vastus medialis than normal extensions, which in turn may lead to greater growth in that region of the muscle. I feel this exercise is especially effective done one leg at a time.

source. muscleandfitness.com.