4 exercises for quadriceps that should not be missing

This is a guide of 4 quadriceps exercises that should not be missing in your leg training, as usual will be an explanatory guide of your technique and the muscles that work. As always, unusual exercises, Flow Fusion Reviews but very effective in developing the target muscle. Our main objective if we want to develop the quadriceps is to isolate them to the maximum of the buttocks and femorals, so that they do not detract from work and therefore muscle development.

Exercises for quadriceps that should not be missing in your leg training

Below you have a list of 4 quadriceps exercises that will help you gain a lot of muscle mass in them. It should be noted that to have a complete leg workout we must add femoral and twin exercises, to avoid decompensations that will also affect our aesthetics.

Jefferson squats

Much friendlier than the back squats for the lower back, in addition to being less demanding on a nervous level. To be able to do it, we will place a bar on the ground already loaded, we will place ourselves on top of it, with an opening of legs equal to that of the shoulders, the more closed they are, the more our quadriceps will work and the greater the route, the more open, the more The femoral will work and the smaller the route will be.

In this position we will turn our torso, taking the bar with one hand in front and one behind, our feet should be at the same height between them, but we will turn our torso together with the bar until we are in a comfortable position, now we will lift the bar with the legs, leaving the arms stretched, once our legs are fully stretched, we will slowly lower until the discs touch the ground, or a little earlier if we do not want to lose tension.

It does not work well with high loads and low repetitions , but it goes better at high repetitions, it also helps us to work our grip and due to the peculiarities of the movement, it isolates the gluteus.Jefferson squats

Goblet squat

Also very friendly for the lower back and very little demanding, but good for isolating the quadriceps. To perform it we will place ourselves with an opening of legs equal to or less than that of the shoulders since we want to isolate the quadriceps, then we will grab a dumbbell with both hands and take it to the chin, in this position we will slowly lower as much as possible Then we will climb, keeping the torso as straight as possible throughout the execution.

The weight of the dumbbell should rest on the elbows, that is, we will not keep the arms in tension, since the objective is to work the quadriceps, not the arms. Like the previous exercise, it is to perform at high repetitions and low weight, even with techniques that increase the density of work, such as descending series.

Unilateral extension of quadriceps with rotation

It is very good to work the vast internal quadriceps, in addition to being unilateral we will avoid trapping and therefore improve recruitment. To perform them we will place ourselves in the machine and then we will select our load, it is done just like a normal extension but as we move forward in the concentric part of the movement, we will be performing an external rotation of the leg, without being anything excessive, it must be something natural to not apply excessive strain on the knee ligaments.

It should be done slowly, focusing the muscle and concentrating on working that particular quadriceps head.

Press inclined feet low together

This last exercise is very good to isolate the quadriceps and work all their heads in general. It is very comfortable to perform, its execution is the same as that of a conventional leg press but we will place the legs in the lower part of the platform and with the feet together, going Flow Fusion down to form a 90º angle with the thighs. We can do it both in a conventional 45º press or in a horizontal press, I prefer the 45º inclined one since it is much more comfortable, it allows us to work with greater intensity and better focuses the quadriceps.

Conclusion

I recommend that you include these leg exercises to your routine, it is also always a good idea to separate the legs from the femoral in the workouts, that is, instead of performing a leg-only training in which they train in general, separate them into quadriceps one day and twin-femoral another day, we can also train twice that same day, once in the morning and once in the evening, but I understand that not everyone is able to do this, so our best option is use split or push-pull routines where they train separately.

Leave a Reply

Your email address will not be published. Required fields are marked *