Say goodbye to thin legs and have a good leg plan in order to practice super strong legs like a pile driver
For those who insist on fitness, it is a challenge to develop a strong pile driver. Before you can fight for your talent, your diligence, persistence and self-discipline will enable you to achieve your desired goals.
Loads, reps, intensity levels, and movements are all aspects of leg training, and when you're doing a squat, do you immediately know what you're going to do? If you feel your quads aren't full enough, this workout will definitely help you!
When it comes to lower body movements, squats are definitely one of them. It is one of the top exercises for training strength, endurance and muscle line. To really focus on the quadriceps, consider quadriceps variation. Although the barbell back squat can stimulate the entire thigh, if the training goal is to target the quadriceps, the front squat is a better way.
Placing the weight in front of the body will target the muscles more in the quadriceps. Although this is a primarily quadriceps exercise, the hamstrings and glutes are secondary muscles that also assist in completing the workout. In addition to training the lower body, the front squat also activates the core, and all the stabilizing muscles come into play and need to contract to keep the body upright.
Starting position: Stand in front of a squat rack with the bar over your shoulders.
action:
Squat, place the barbell on the collarbone, hold the barbell with your backhand, with your hands on either side of your shoulders, slightly wider than shoulder width.
With the knees extended to a fully standing position, lift the weight up.
Keeping your body in balance, bend your knees and squat down as far as you can.
Stop at the lowest point, then stand up to complete one movement.
Next is the leg extension. This move isn't designed to help build strength, but it does a great job of isolating the quads and building muscle. This is a great move if you want to make the outer quads look bigger.
Do this with your toes inward, which puts more emphasis on the outer quads. Since this is an isolation move, focus on the quadriceps itself, and the other muscles won't get as much stimulation while doing this move.
Starting position: Sit on the leg extension machine, which is comfortable, with your calves tucked under the footpads. Your knees should be at a right angle so you can do the full range of motion.
action:
Sit up straight, turn your legs, and point your toes slightly inward.
Contract the quadriceps, lift the leg, and extend the knee.
Continue raising the leg until the knee is straight, but not hyperextended.
If you can, hold this position for a while, then slowly lower the weight to complete one rep.
Continue to complete all reps, moving in a controlled manner, concentrating on the quadriceps.
The barbell lunge is another powerful strength and muscle move that's great for following compound movements like squats. The benefit of barbell lunges is that each leg can be trained separately, the stronger side cannot help the weaker side, ensuring muscle balance.
Barbell lunges stress the quadriceps, while also hitting the glutes and hamstrings. The core muscles also need to contract to maintain balance throughout the movement. If you want to focus more on your quads when doing this move, walk forward in small steps, moving your weight forward and making sure your quads are working.
This is a good move for improving balance and agility.
Starting position: Stand up straight with the bar behind your shoulders, and hold the bar with your forehands on either side of the bar, much like a traditional barbell squat.
action:
Keep your body balanced and walk forward about half a meter (choose an appropriate step distance according to your height).
With your front foot firmly on the ground, bend your back knee down and bend your front knee at the same time.
Stop when the back knee is close to the ground, then straighten the knee and return to the standing position.
Step forward with just back leg and repeat with this leg.
Alternate legs and walk forward, making sure your back is always in a neutral position.
The last move that should be included in your quads training program is the leg raise. Leg presses are a good alternative if you are unable to squat due to injury or mobility issues.
The benefit of leg presses is that you can change the position of your feet on the pedals, which makes it easy to change the target muscle group that is under stress. This is a high-intensity workout that hits all the major muscles in the lower body.
If the foot is high on the pedals, the glutes and hamstrings are more stimulated, and the foot on the pedal will stimulate the quadriceps. If you want to target the outside of the quadriceps to improve muscle line, plant your foot in a lower, narrower stance. Bringing your feet almost together puts more weight on your quads.
This is a challenging and versatile move for the thighs.
Starting position: Sit on a leg press machine with your back flat, feet low and close together.
action:
Keep your core tight and keep your feet in the same position all the time.
Extend the knee until it is almost straight, but not locked.
Slowly lower the weight and bend your knees.
Bring your knees as close to your body as you are comfortable, then push the weight back to complete a rep.
Repeat until the specified number of times have been completed.
These four moves will help take your quads to the next level. You probably don't want to do all four of these exercises for every workout, but you can switch between them so you can hit your quads.
Here's a lower body workout for the quads that you can try next time you hit the gym. It's comprehensive, hitting the quads, hamstrings, and calves to ensure the entire leg is well-trained.
number of training sets
Front Squat 1* (warm-up set) 12-15
Front Squat 4 8-12
Barbell lunges 4 10 (each leg)
Leg raises 5 12-20
Bent over leg curl 4 12
Machine Leg Extensions 4 12
Standing Calf Raise 3 15
Seated Calf Raise 5 8
#cream of the crop#
Follow us to share more fitness tips!
The monster who loves fitness