The ONLY 2 Quad Exercises You Need (NO, SERIOUSLY!)
What would you say if I told you there were only 2 quad exercises you need to do in order to get a bigger legs with a full quad sweep? In this video, I am going to show you the two quads exercises that should make up the bare minimum of your leg workouts. Not only are these two exercises for quads great for building bigger legs, but they will also help you develop a more powerful lower body.Shop all AX programs - http://athleanx.com/x/2-exercises-for-quads
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Some might tell you that you only need two exercises total in order to build a muscle group. I disagree. I don’t think anyone should be limited to picking just two exercises for a muscle group because each one often has multiple muscle heads as well as multiple functions that can be targeted individually through exercise selection.
In the case of the quadriceps muscles with four distinct heads; you need to train them in a way that maximizes the function of the muscles but also limits the contributions of the posterior chain muscles of the legs like the glutes and hamstrings. Believe it or not, even the same movement pattern - like the squat - can be modified slightly to make this shift possible and allow for better quad growth and targeting.
Another thing to note is that instead of choosing just two exercises to build bigger quads, we’re also picking two distinct movement patterns. Even though the front squat and bulgarian split squat share the word squat in their names, the latter is more of a lunge pattern and makes for the perfect compliment to the basic squat pattern.
Keep in mind, all leg muscle development is important and stopping at just the quadriceps is not going to be enough to get you looking and performing your best. So be sure to check out the only 2 glute exercises you need and the soon to be released only 2 hamstring exercise videos as well.
That said, the first exercise in focus here is the aforementioned front squat. Here you need to understand the physics of the squat to appreciate why this variation is so preferred. It starts with an understanding that the weight in your hands is always going to be needed to be centered around your midfoot if you are going to maintain your balance.
During the low bar back squat, because the bar is so low on your back you will have to lean your torso forward to accomplish this. This is where the moment arm between the downward force of gravity and the hips increases which shifts the bulk of the work to the posterior chain muscles of the glutes.
During the front squat the physics are reversed however. With the barbell being held out in front of the body, you are forced to assume a more upright posture to keep the bar once again over the midfoot. This increases knee flexion and the moment arm distance between the knees and line of gravity once again increasing the torque or work done by the quads.
The second exercise is also named a squat but it is actually more of a lunge. We’re talking about the Bulgarian split squat but done in a very specific way for best quad growth and development.
First, once again you have to be sure to keep your torso incredibly upright throughout the exercise. If you lean forward too much, especially common as you fatigue, then you shift the load again to the glutes and hamstrings. Maintaining an upright torso is going to force the quads to do the work mechanically.
To intensify the effort even more, perform these as one and a half reps. Each time you begin your rep, drop down and then only come back up half way. From here, go back down again before returning to standing fully. This is considered one completed repetition. This will really hit your quads hard and preferentially target them better than almost any other leg exercise.
Other considerations would be a leg extension for direct quadriceps hypertrophy. Given the other variables that are considered such as the benefit for ground based training and training more athletically at every opportunity however this did not make the final cut.
For those that don’t have the strength or experience to do the front squat with a barbell you are welcome to perform a dumbbell goblet squat to build up the strength in your legs over time.
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For complete workout plans, meal plans and supplements that promote muscle growth and pain free function be sure to head to athleanx.com via the link above as well.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). Receive SMS online on sms24.me
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