Say goodbye to thin legs, only by having a good leg plan can you develop super strong legs like a pile driver
For those who insist on fitness, it is a challenge to develop a strong pile driver. When you have not reached your talent, your diligence, persistence and self-discipline will enable you to achieve your desired goals.
Loading, number of sets, intensity level, and movement are all aspects of leg training that need to be considered. When doing squats, will you immediately know how you are going to train? If you feel that your quadriceps are not full enough, this set of exercises will definitely help you!
When it comes to lower body exercises, squats are definitely one of them. It's one of the top moves for building strength, endurance, and toning. To really focus on the quadriceps, consider a quadriceps variation. While barbell back squats can squat to stimulate the entire thigh, if the training goal is to target the quadriceps, the front squat is a better way.
Putting the weight on the front of the body will focus the targeted muscles more on the quadriceps. Although this is a quadriceps exercise, the hamstrings and glutes also serve as secondary muscles. In addition to working the lower body, the front squat activates the core, all of the stabilizing muscles that need to be contracted to keep the body upright.
Starting position: Stand in front of a squat rack with the barbell over your shoulders.
action:
Squat down, put the barbell on the collarbone, hold the barbell with your backhand, with your hands on both sides of your shoulders, and the grip distance is slightly greater than shoulder width.
With the knees extended to a full standing position, lift the weight up.
Keeping your balance, bend your knees and squat down as far as you can.
Stop at the lowest point, then stand up and complete one movement.
Next is leg extension. This move isn't designed to help build strength, but it does a great job of isolating the quads and toning the muscles. This is a great exercise to do if you want your outer quadriceps to look bigger.
When doing this movement, the toes are turned in, which will put more emphasis on the outer quadriceps. Since this is an isolation exercise, you focus on training the quadriceps themselves, so you won't get as much stimulation from other muscles while doing this exercise.
Starting position: Sit comfortably on a leg extension machine with your shins tucked under the foot pads. The knees should be at a right angle so that the full range of motion can be achieved.
action:
Sit up straight and turn your legs so that your toes are slightly inward.
Contract the quadriceps, lift the leg, and extend the knee.
Continue to lift the leg up until the knee is straight, but do not hyperextend.
Hold this position for a while if you can, then slowly lower the weight to complete one rep.
Continue to complete all reps, moving with control and focusing on the quadriceps.
The barbell lunge is another powerful strength and muscular move that's great for following compound movements like squats. The advantage of the barbell lunge squat is that each leg can be trained separately, and the strong side cannot help the weak side, ensuring muscle balance.
Barbell lunges emphasize the quadriceps, while also targeting the glutes and hamstrings. The core muscles also need to contract throughout the movement to maintain the body's balance. When doing this movement, if you want to put more attention on the quadriceps, take small steps when walking forward, so that the center of gravity moves forward and ensures that the quadriceps will exert force.
This is a great move to improve balance and agility.
Starting position: Stand up straight with the bar behind your shoulders and hold the bar with your overhands by the sides, much like a traditional barbell squat.
action:
Keep your body balanced and walk about half a meter forward (choose the appropriate step distance according to your height).
Step on the ground with the front foot, bend the knee of the back leg down, and bend the knee of the front leg at the same time.
Stop when the rear knee is almost close to the ground, then straighten the knee and return to a standing position.
Step forward with the rear leg just now, and repeat the movement with this leg.
Walk forward with alternating legs, keeping your back in a neutral position.
The last movement that should be included in your quad training program is the leg press. If you can't squat due to injury or limited mobility, leg presses are a great alternative.
The benefit of leg presses is that you can change where your feet are placed on the pedals, which makes it easy to change which muscle groups are being stressed. This is a high-intensity workout that works all the major musculature of the lower body.
If the foot is high on the pedal, it will stimulate the glutes and hamstrings more, and the lower part of the pedal will stimulate the quadriceps. If you want to target the outer quadriceps to improve muscle definition, place your feet in a lower and narrower stance. Putting your feet almost together puts more weight on your quadriceps.
This is a challenging and versatile move for the thighs.
Starting position: Sit on a leg press with your back flat and your feet low and close together.
action:
Keep your core engaged and keep your feet in the same position at all times.
Extend the knee until it is almost straight, but do not lock it.
Slowly lower the weight, bending the knees.
Bring your knees as close to your body as you feel comfortable, then push the weight back to complete one rep.
Repeat until the specified number of times is 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 in every workout, but you can alternate between them so you can hit your quads.
Here's a lower-body workout for the quadriceps that you can try next time you hit the gym. It's comprehensive and hits the quads, hamstrings, and calves to ensure a good workout for the entire leg.
Number of training action groups
Front squat 1* (warm-up set) 12-15
Front Squat 4 8-12
Barbell Lunge 4 10 (each leg)
Leg Press 5 12-20
Bent Leg Curl 4 12
Machine leg flexion and extension 4 12
Standing Calf Raise 3 15
Seated Calf Raise 5 8
#cream of the crop#
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