Achieve Your Ideal Physique - Favorite Exercise for Quads
Posted on August 27, 2015 at 12:00 AM
When it comes to quads, I think many people rely on leg extensions to engage their muscles. While leg extensions are good for developing and strengthening the mind-muscle connection (as you're able to see the muscles firing while performing the exercise) extensions can be hard on your knees especially when using heavy weights and performing lots of reps. Our main goal is to achieve an ideal physique while training without injury, and to enjoy a lifetime of training!
Landmine squats are my favorite exercise for quads. If you're not familiar with a landmine squat, it's performed with a bar placed in the corner of the gym (like a t-bar row). You face the corner and lift up one end of the bar to chest-height directly in front of you. Next you lean into the bar slightly, keeping your feet shoulder-width apart. As you squat, keep your elbows in front of you and under the weight. Your upper body/chest should be upright, and your knees should be behind your toes.
I love this exercise because it takes pressure off of my lower back, and the arc motion encourages the knees to stay behind the toes. Loading the weight in front of the body helps to work your quads and the bar adds stability. Stability helps to shift focus from balancing to lifting the weight with just your quads.
When I'm trying to gain muscle, I perform 4-5 sets of 8-10 reps in a slow and controlled manner. I also like using this exercise as a finisher and might do 3 sets of 20 reps, or even one set of partial reps. Check out the video for a demonstration and more tips!
The last few reps are where physique improvements are made and I use PEAK ATP to help me get those last few reps! PEAK ATP has made a difference in my physique, and I'm able to train at a higher volume!
-Erin Stern, IFBB Figure Pro