To build more overall lean muscle, use my free quiz –
When it comes to training the quads, you must understand there are 4 muscles that make them up. Your vastus medialis (inner head), vastus lateralis (outer head), vastus intermedius (middle head/hidden), and rectus femoris (middle head/visible).
So in order to build your quads, you must be working all four of these muscles. But the issue is, an exercise as simple as the leg extension, does not work all four due to the rectus femoris requiring hip flexion to be stimulated. This means you need an exercise where your knee lifts up.
One thing to keep in mind is to imagine as if there is a coin under the arch of your foot and you have to keep as much weight off it as possible, while making your main points of pressure your heel and big toe. This will enable you to activate your quads optimally.
The first one is a reverse lunge. The most important thing to remember is to act as if for the first half of the exercise, you are trying to get a one legged squat, then after you are halfway down, put your foot out on the ground behind you for full range of motion then drive back up through your front foot again and squeeze at the top for the peak contraction.
Next is close stanced leg press. You want to be just inside of shoulder width with your toes slightly pointed outward. From there, you will bend your knees to about 90 degrees and push up through your toes to engage your quads and make sure you are squeezing out at the top with locking out your knee joints.
Lastly, and my favorite, back foot elevated split squat. This is a great exercise to get a deep stretch on the hardest quad muscle to work, which is the vastus lateralis (outer head). You will put your back foot on something about a foot off the ground and focus on working your back leg's quad muscle. From there, make sure you shoulders are directly above your waist and sit back on your back leg about half the distance of a regular split squat and stand back up without locking out your knee.
Try these exercises out on your next leg day and let me know what you think!
——————————————————————–
Check out My Supplement Stacks!
For Fat Loss :
For Muscle Building :
——————————————————————–
Intro Song: Always Have by Castor Troy
Always breaking it down and giving an in depth explanation! Superb! Great video!!
tomorrow is my leg day, damn this is not his first time being right on time
rimle If I tried full body on just a day I would spend 4 hours in the gym.
rimle Yeah, I do 9 exercises that cover whole body. really works!
Eddie Mitch actually, I do a full body workout in 8-9 exercises and it takes 1.5 hours. Just take small breaks in between
Exactly…. u need to split ur routine so that when u are working a particular muscle group. the other will be recovering
this man is so dedicated. he dropped like 7/8 videos in this week
Tanvir Hossain or he needs to pay rent
Your videos have great info, but take about twice as long to convey that info as they should. This video should be 4 minutes max, not the nearly 10 minutes that it is. I would watch more of your videos if they were more concise. Thanks.
joemoore94107 theres a video length requirement for him to get a paycheck
He’s on time again ’cause today’s my leg day hahaha thanks, Vince!
Hey Vince could you make another version of legs for at home workout? I can’t go to a gym tho!
Just bought your fitness plan, starting on the first day of august so that I can get my meals ready beforehand . Going to try my best wish me luck! 🙂
the guy behind misses leg day for sure ;p
Wassup Vanilla Ice, hahahaha
I was thinking the exact same thing..lol
Haha. Totally
When you’re doing leg press, having your legs fully extended are bad for your knees no?
Kevin Phan just don’t over extend it
Kevin Phan dont overextend or lock it!! u might break ur knee. just bent it like 140, degree
ayyy when i see sone locking his knees on press i feel sth bad in my flesh
Don’t ever squeeze at the top of a leg press. Have you not seen videos of people snapping their legs back. Go 3/4 then back down, never lock out people
He’s not wrong. There’s a video of a lady doing the leg press, obviously doesn’t have a lot of weight on, locks out her legs and gets one folded like a lawn chair. Weight doesn’t mean doodoo
CORRECT
You can squeeze your quads without locking out with proper mind muscle connection.
@Richard Carr wrong
I had to ,stop, collaborate and listen.!
John Snooks lol i see what you did there
Very informative video☺☺
Respect from india
Without weights, do a horse stance and hold.. I did Kung Fu years ago and my legs got huge just doing each stance and holding (isometric)..
Yo Vanilla ice, i mean vshred, I thought higher up on the leg press plate engages more ham string? While lower down more quad? And do you happen to drive a mustang 5.0?