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Three Go To Exercises for Your Quads


In a world devoted to building the glutes, let us take a moment to focus on the quads.


I don’t know if any muscle group is more fun and satisfying to destroy. A sore ass is great, but sore quads hit different. Also, remember soreness does not indicate a solid workout or even that you’ll build muscle as a result of your training. Now, for the quad exercises!



RFESS - Rear Foot Elevated Split Squat

The shin angle is VITAL here. Quads, hamstrings, and glutes are all working. But your foot being closer to the bench will give you that positive shin angle (knees over toes) and *potentially* a quad bias.














Hack Squat

The best hack squat stance for building quads is a low stance with heeled weightlifting shoes. The low stance will get your knees to travel over your feet more, and the heeled weightlifting shoes will add that extra range of motion to maximize quad activation for hypertrophy








Leg Extension Machine

Leg extensions are exercises usually done with a lever machine. You sit on a padded seat and raise a padded bar with your legs. The exercise works mainly the quadriceps muscles of the front of the thigh—the rectus femoris and the vastus muscles.







Make sure you select a challenging weight (ie RPE 8 or 9 - like send it) and control the movement through the eccentric phase. Aim for 12-15 reps for hypertrophy.



Happy Gains!

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