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Getbig Bodybuilding Boards => Training Q&A => Topic started by: kevthekid on April 06, 2017, 09:01:17 PM
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Other than squats and leg press, what's the best to grow the inside of your quads?
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For the vastus medialis movements with your toes outwards and for the sartorius adductor work.
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For me I could target them much easier using one of those lying/horizontal hack squat machines, the type with a stack, you can wriggle around to find the right groove, start each rep with a tight tensioned pause at rock bottom, if you can get the right machine and feel it is pure battery acid type pump/pain
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Most any leg exercise with the heels raised throw more direct work on the lower quads.....getting the tear drop affect.
Like squats with the heels on a 2" block (or higher). Or BB Hack squats (heels raised), which works extremely well for a lot of guy's. Front squats (raised or flat footed) also work well. Olympic lifters shoes/boots have raised heels, which target the lower quads. Some men I've known will wear work boots during serious leg work, for height and support.
For inner thigh, might suggest a wider leg stance when squating, with the toes point out a bit more. Though regular foot spaced squatting should handle that problem. But than again, everyone does not always respond the same to any exercise.
Good Luck
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Terminal knee extensions
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I like supersetting leg extention with sissy squat. I feel it made my tear drop improve quite a bit.
I want to try sissy squat in the smith machine, that should be a real quad destroyer no glutes/adductors involved.
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Will take note of those suggestions. Any other additions?