Quadriceps hypertrophy exercises

Posted by: PFB

Q. I've heard that the leg extension machine is rather useless. Outside of the leg press, can you recommend other exercises for the front quadriceps? I have a lot in mind, but it seems to benefit more the hamstrings, and glutes than the front quads. Please recommend a great leg routine that I could use for supersetting when working legs?

A. What's wrong with benefiting the hamstrings and glutes while hitting the quads? I think that is a good thing, especially since the hip/knee joint is designed to function while many muscle groups are firing. As for a great quad routine, the 1 1/4 squats work very well to increase hypertrophy in the quadriceps region.

Here are the guidelines:

Heels elevated 2 inches
Toes straight ahead and feet shoulder width apart (or slightly narrower)
Use a high bar position on the traps
Lower into a full squat
Reverse the motion and lift 1/4 of the way up
Lower back into the full squat
Reverse the motion and stand up completely

That constitutes one repetition
Repeat for 6-8 repetitions
Rest 3 minutes between each set and perform 3-4 sets

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