Detailed explanation of quadriceps training movements

The quadriceps is a symbol of strength, and of course it is also one of the components of our human muscles. According to the latest research, the quadriceps are the most powerful muscles in the human body, so many people want to have perfect quadriceps. But the reality is cruel. It is not easy to have quadriceps. It requires training. So, what are the training exercises for the quadriceps? To this end, the following article will give an in-depth explanation. I hope that everyone who wants to know can have a deep understanding.

The following are some specific exercises for training the quadriceps:

1. Barbell Back Squat

Focus on developing the inner quadriceps, using a squat machine or Smith rack for squats are both good choices.

Action: Lift the barbell behind your neck and onto your shoulders and move it out of the rack, keeping the barbell balanced. Keeping your head upright, bend your knees and squat until your thighs are below horizontal, then push yourself up to the starting position.

Key point: It is critical to keep your thighs below horizontal when squatting, especially for beginners, otherwise you will use the force to extend your legs. If you don't squat low enough at first, you will be more likely to get injured when you add weight later. Stand with your feet about shoulder-width apart, in an "outward-facing" shape, with your toes facing outward. This will allow the force on the inside to be more concentrated and the exercise to be more effective. When standing, your knees should not point inward or outward to avoid other parts of the body taking too much force. When squatting, the knees should be in the direction of the toes, and the barbell, hips and feet should not be in a straight line. That is to say, the movement trajectory of the barbell should be consistent with the longitudinal axis of the human body, perpendicular to the ground, and go straight down and up steadily. When squatting and standing up, keep your eyes straight ahead to avoid arching your back or leaning the barbell's center of gravity too far forward.

2. Barbell Front Squat

Best choice for developing the outer quadriceps.

Movement: Same as the behind-the-neck squat, except that the bar is placed on the sternum and shoulders, with the hands crossed (protecting) the barbell.

Key points: Use a narrow, parallel stance with your feet hip-width apart and your toes pointing forward and parallel to each other. The lower you squat, the better, so that the outer side of the quadriceps can be fully contracted and stretched. The purpose is to prevent it from growing "outward" or "downward", and the thighs will be more shapely. If the upper and middle parts of the quadriceps are not well developed, you can use heavy weights to do "front half squat" or "back half squat" exercises, but you must use a parallel narrow stance.

3. Shoulder support squat

Develops quadriceps. This exercise is somewhat difficult, but very effective, especially before a competition, it is essential to separate the quadriceps.

Less action.

Action: Stand on the incline squat machine, put your shoulders against the shoulder pads, hold the handles, and stand with your feet naturally apart, slightly narrower than your shoulders. Unlock the safety handle on the incline squat machine, bend your knees and squat down, use your quadriceps to stand up until your legs are straight, pause, and repeat.

Key points: When exercising on an incline squat machine, change the position of your feet and the part you are exercising will change accordingly. When exercising, the angle between the thigh and calf must be less than 90 degrees to be effective. The center of gravity of the body is behind the heels, and the feet are placed a little forward to ensure that the quadriceps are fully exercised. In order to maintain the tension of the quadriceps and improve the quality of training, do not fully straighten your legs when standing up, and do not lock your knees but keep them slightly bent.

4. Leg press

Mainly develops the thigh muscles. If there is a shortcoming of the squat, it is that it puts a lot of pressure on the waist when squatting, but the leg press can avoid this shortcoming, so heavy weight training can be performed. It is best to do squats before practicing this movement, and then use leg raises to "help" when your waist feels that it cannot bear the weight. When exercising on the leg press machine, you can adjust the position of your feet to exercise different parts of your body. For example, putting your feet in an "outward eight" position to train the lower part of your legs.

Key points: Sit diagonally on the leg press machine with your feet on the footboards (slightly narrower than shoulder distance). Unlatch the safety latch and hold the handle. Then bend your knees toward your chest, lowering the weight to the floor and pushing up to the starting position.

Key points: When practicing, you should not develop bad habits such as using your knees to gain leverage or crossing your arms in front of your chest to limit the distance of the movement. In addition, when resuming the movement, do not fully straighten your feet, and keep your knees slightly bent.

I believe that with these movements, we can definitely get perfect quadriceps. Of course, we still need to put in a lot of effort during this period. You can get nothing just by thinking about it. However, as long as we train according to these methods and persist for a long time, then well-developed quadriceps will definitely appear on our bodies. At that time, it can also become a capital for us to show off.