Tried Quad-Building Exercises That is Best Fit for You. My low back was recently screwed up. I’m not going to tell you how because it was humiliating. In any case, it triggered a long-dormant rugby injury to resurface with a fury. Fortunately, that hasn’t stopped me from crushing some leg exercises.
I’ve been forced to workout my quads without a bar on my back for the past two weeks. I wasn’t even able to utilise hefty weights. But the workouts I utilised were so successful that I didn’t even need to compensate for the lack of loading with high-rep sets.
Some of my favourite back-friendly leg exercises are going to be revealed. Sure, they’ve helped me avoid discomfort while still putting in some brutal leg days, but these leg-builders should be in your toolkit even if you don’t have a messed-up back.
You may give them to a vulnerable friend or try them yourself for a humble pie.
SQUAT WITH THE HARDEST BODYWEIGHT SPLIT
Consider these to be a single-leg sissy squat. Weights aren’t required. To make things even easier, some of you might wish to utilise a suspension trainer. Back-heel elevated (BHE) split squats may perhaps the most difficult variation you’ll ever do.
- The aim of the heel wedge is to keep you more locked in while comfortably letting the ball of your foot to stay grounded while your back knee moves further forward, as opposed to traditional split squats where the emphasis is on the front leg.
- Lean your body back slightly as you split squat downward to keep it in line with your back thigh. This will stretch and load your rear leg’s quads.
- Your front-foot heel can lift slightly off the ground, but not to the point of losing stability.
- As a depth gauge, place a foam pad on the floor and attempt to get your back knee to touch it every time.
- Concentrate on the sensations and tightness in your back quad, and go slowly.
- Elevate both feet or raise your rear foot up higher on the wedge if you need extra depth.
WHY DOES IT WORK?
If you’ve done conventional sissy squats before, you know how difficult this action can be without a lot of weight. You can do them nearly anyplace because you won’t require any equipment. A block of wood can even be used in place of a heel wedge. A weight plate will suffice if you’re in the gym.
Because the rectus femoris crosses both the hip and knee joints, split squats are particularly effective at targeting this muscle in its extended range, which squats and leg extensions do not.
During lunges and split squats, it’s crucial to distribute weight mostly via the lead leg (70 percent or so). You’ll be building more knee resilience as well as those tree trunk quads you’ve been pursuing if you perform these split squats correctly.
2. THE EXERCISE WE MUST REPRODUCE FROM BEGINNERS
Beginners and the elderly are often advised to squat with a stability ball against the wall and then back up against it. It’s rather steady, and it allows you to squat deeper than most other squat variants.
But, if an exercise’s selling advantages are stability and depth, shouldn’t it be for everyone? In fact, the same factors that make this an excellent choice for those people make it a wonderful exercise for anybody looking to increase muscle activation throughout a wider range of motion.
To load it, grab some dumbbells or kettlebells. If you execute them correctly, you won’t need much weight.
- Place a stability ball against the wall and lean back against it while squatting down; the ball will go up your back as you squat down.
- Your toes will be in front of you. Experiment to see what works best for you. Some people do much better with their feet forward than in the video.
- As you squat up, keep pressing back against the ball as though you’re attempting to crush it into the wall. (Check to see if your ball is fully inflated.)
- If you need more weight, use a pair of kettlebells or dumbbells. Chase the quadriceps sensation/tension over maxing out on weight with all of these exercises.
WHY DOES IT WORK?
Which limbs and muscles are loaded the most depends on the direction of force exerted during a workout. When you squat with a barbell on your back, you exert effort on the ground, which causes the bar to rise straight up.
The femur is perpendicular to the direction of force during a barbell squat, but the tibia is largely parallel to the direction of force, hence hip extension takes precedence over knee extension.
In terms of quadriceps training efficiency, barbell squats essentially leave some gains on the table. That’s not to suggest they won’t strengthen your quads (they will), but squats aren’t as effective as a “quadriceps workout.” Exercises that don’t require as much weight will help you activate your muscles even more.
Compare normal squats to this variant, which has the force direction aligned in a way that emphasises the quadriceps. Take, for example, stability-ball hack squats, and watch how your feet want to slide forward on the floor when you execute them.
That’s because the power you’re exerting — pushing the ball back into the wall as you squat higher – places a stronger emphasis on knee extension.
A squat that relies primarily on knee extension is a quadriceps-centric squat.
In the following exercise, you’ll note that quad training effectiveness is excellent, resulting in less of a need to dump a tonne of weight on your back.
3. THE CABLE SQUAT WITHOUT THE SISSIES
Heel wedges and a cable are required. If you do these correctly, you’ll be buried!
- Take a pair of heel wedges and a couple of weight plates with you. The balls of your feet will be comfortably placed as a result of this.
- There are no hard and fast rules on how high the cable should be. The concept is that your knees will always migrate directly towards the cable’s resistance.
- The lower the cable is positioned, the more your knees will slant downward.
- Experiment with different heights to get a different feel for the activity.
- Unlike ordinary (more free-standing) sissy squats, you’re not striving for your knees to reach the floor completely. Unless your wire is near to the ground and you’re leaning on it (which you might want to be).
- As you squat, lean back. The weight of the cable stack will act as a counterweight, preventing you from tumbling over while letting you to stretch your hips as far as possible.
- Move your knees forward as far as you can comfortably go in the direction of the cable. Your heels can dangle a little from the wedges, but not so much that you lose stability.
- Aim for a strong stretch of your quadriceps at the bottom of the exercise, while maintaining tension and getting a solid squeeze out of it at the top.
WHY DOES IT WORK?
These are a terrific way to target the rectus femoris in its longer range, which is something that most standard quad-focused workouts don’t do. Due to the direction of the resistance and a higher concentration on knee extension, they are an effective approach to load up your quadriceps, much like the stability-ball hack squats.
Unlike other, more free-standing sissy squat variations, they may be a little softer on the knees at the bottom while still providing a good quad stretch. The benefits of sissy squats are well-known.
. Because of the heel wedges and cable, you’re less likely to lose tension at the peak of the movement. Some sissy squat varieties let you escape at the top, but there’s no getting out of them!