Targeting your quads close to the knee?

[ahh.. fk]

What would be the best way to target you lower quads? If anything.

[wes]

Do a pre-exhaust Super-Set of Leg Extensions,immediately followed by Smith Machine Front Squats heels elevated on a 2x4.

Torturous combo..........no rest between exercises,12 reps each movement.

[ahh.. fk]

That sounds sick! Thanks Wes.

[wes]

No problem bud. 

[thewickedtruth]

sled dragging

[flexingtonsteele]

squat and lunge your ass off!

[jpm101]

Along with Wes's good suggestion, might also consider BB Hack squats with the heels placed on that famous 2X4 and/or a pair of BB plates. If you check out the quads of Olympic lifters you will see the outstanding value of doing serious front squating. These lifters will have raised heels on the lifting shoes for balance/leverage. All the better for hitting the lower quads.

If you want to test your improvement (rather than only using the mirror) after 2 to 4 weeks time spent on working the lower quads, measure the muscle just above the knees. Compare that to the measurement of the mid thighs.

There is a old version of squating while on the toes. Seems to affect the total (upper-lower) leg muscle range very well. Now it's cool to squat with 400lbs, but try that while standing on the toes for a whole new feel to the exercise. If experimenting, than start with a light 135 at first. Balance may be a problem for some at the start. Can also do bwt squats only while on the toes, which some athletics still do. Higher reps of 50 or more can add a certain amount of leg improvement to some people.  Good Luck.

[Meso_z]

always push the weight from your toes, not your heels...

[NoCalBbEr]

not your toes but the ball of your feet. try some front squats with a close stance.

[triple_pickle]

always push the weight from your toes, not your heels...

[QuakerOats]

it's a heredity issue, if the muscle fibers are there you'll develop them with just regular barbell squats, leg presses, hacks, etc. with no special attention being paid to stance width, "pushing from your toes" and all that other bullshit, just use whatever stance is most comfortable on squats, presses and hacks and what development comes will come.

[thewickedtruth]

it's a heredity issue, if the muscle fibers are there you'll develop them with just regular barbell squats, leg presses, hacks, etc. with no special attention being paid to stance width, "pushing from your toes" and all that other bullshit, just use whatever stance is most comfortable on squats, presses and hacks and what development comes will come.

or he could be like everyone else and not go as deep or use full ROM and never get the proper stimulation in that area. No matter what you do for legs you'll always stimulate the whole muscle situation..but you can put more EMPHASIS on certain areas. I started sled dragging what.. a few months ago? Now it looks like I have two knees when I've squatted and leg pressed high numbers adn didn't see shit. Also, alot of squatting past parallel seems to really stress the area around the knees more so than the usual.

[Royalty]

Along with Wes's good suggestion, might also consider BB Hack squats

yup barbell hacks are the best for vastus medialis IMO

[tbombz]

Do a pre-exhaust Super-Set of Leg Extensions,

what do you mean ? that doesnt make sense

[BFP]

what do you mean ? that doesnt make sense

it does. The extensions are done prior to the front squats. They leave the quads "pre exhausted" for the squats.  The superset is performed by following the extensions with the squat with no rest.

Jason

[chaos]

it does. The extensions are done prior to the front squats. They leave the quads "pre exhausted" for the squats.  The superset is performed by following the extensions with the squat with no rest.

Jason

Burns like a mofo that way.

[haider]

-full ROM squats
-full ROM elevated heels squats
-One-and-a-quarter Squat: Squat down all the way, come back up 1/4th of the way, go back down then squat all the way up.

can do variations of these with front/back. i'm sure there's mroe ways.

[tbombz]

it does. The extensions are done prior to the front squats. They leave the quads "pre exhausted" for the squats.  The superset is performed by following the extensions with the squat with no rest.

Jason

its a super set OR a pre exhaust.

a pre exhaust is doing an isolation movement bbefore doing a compound movement to get the target muscle full of blood and worn out a bit before doing the compound, which allows for better isolation, less recruitment of the secondary muscles, and more stimulation in the target muscle.

a superset is just like you described, going back and forth between two exercises.



a "pre exhaust super set"...if taken literally...would mean you are super setting two isloation movements before moving on to a compound movement. for example, starting your workout with a super set of precher curls and alternating incline bench curls (face down), then after doing that super set, moving onto barbell curls; having pre exhausted biceps with the super set of those two isolations.



silly powerlifter  .

[LatsMcGee]

Sissy Squats.

[Meso_z]

Is there a problem "triple_pickle"? 

[BFP]

its a super set OR a pre exhaust.

a pre exhaust is doing an isolation movement bbefore doing a compound movement to get the target muscle full of blood and worn out a bit before doing the compound, which allows for better isolation, less recruitment of the secondary muscles, and more stimulation in the target muscle.

a superset is just like you described, going back and forth between two exercises.



a "pre exhaust super set"...if taken literally...would mean you are super setting two isloation movements before moving on to a compound movement. for example, starting your workout with a super set of precher curls and alternating incline bench curls (face down), then after doing that super set, moving onto barbell curls; having pre exhausted biceps with the super set of those two isolations.



silly powerlifter  .

Sorry Taylor. I didnt have my "Big Book of Weider Principles" next to the computer 

Jason

[tbombz]

Sorry Taylor. I didnt have my "Big Book of Weider Principles" next to the computer 

Jason

Neither did i , i was using the instinctive posting principle. 

[BFP]

Neither did i , i was using the instinctive posting principle. 

[triple_pickle]

Is there a problem "triple_pickle"? 

let's see some pictures of your "lower quads"

[The Freakshow]

What would be the best way to target you lower quads? If anything.

It's actually impossible to "isolate" your lower Quads, but you can "target" them or put more emphasis on them.

It can be done on the Leg Extension machine with the hip being in the flexed position, the greater Hip Flexion the more empahsis you will put on your lower Quads (Vastus Lateralis & Vastus Intermedius).