Try 5 exercises for complex quadriceps development!

The squats are essential for building up legs resembling tree trunks. For maximum quadriceps development, however, you should rethink your definition of squats. Classic versions of squats do not train all parts of the quadriceps effectively. This is where a different version of the squat will help. The quadriceps are made up of four muscles. Three of them - the vastus lateralis, medialis and intermedius - attach only to the knee joint, and squats exercise them well. However, the fourth muscle, the rectus femoris, attaches to both the knee and hip joints.

Why does it matter?

In normal squats, we bend both the knees and the hips. This causes the rectus femoris to fail to hold tension and help generate force. Thus, it won't grow. It is best exercised with exercises that do not move the hips.

In addition, the other function of this muscle, hip flexion, can help. Overhead kicking is a good exercise for this muscle, but not the best because it does not involve hip flexion.

Sissy squat

For maximum stimulation of the muscle, you need to load it in all its functions to exercise all the muscle fibres. It will be most effective to exercise the muscle in the stretched position. This is where the sissy squat shines, as it forces the rectus femoris to perform both hip flexion (isometric) and knee extension, in the stretched position of the hamstring It's a great exercise, but not too difficult for advanced individuals. Similar to push-ups. Let's introduce some heavier variations that can build your quadriceps very effectively.

1. Sissy squat with support and one arm

Hold a one-handed barbell, or any other weight, with one hand. It's good to start light. I gradually work my way up to a 24kg kettlebell barbell, and it gives me a hard time. Remember to alternate sides. The leg on the side where you hold the kettlebell works harder because it has to resist rotation.

You can split your sets in half or alternate your arm after each set. Either way, split it evenly.

2. Sissy squat with support and one arm on chest

Hold the one arm close to your chest. This variation will be a little heavier than the previous one because the weight is further away from your knees, which are thus subject to a longer lever.

Again, one side is exercised more than the other. However, it is not as noticeable here because you have the one arm closer to the axis of your body. However, it is definitely a good idea to alternate sides.

3. Sissy squat with landmine attachment - face to anchor

This variation will destroy your midsection. Hold the end of the axle with a goblet grip and insert the other into the landmine attachment. What's great about this variation is that you can stand more back and the landmine will serve more as a weight for your mid-body than a fulcrum. If you can't do that, try bending your hips a bit as well, and you'll end up with more of a goblet squat with your toes up.

4. Sissy squat with landmine attachment - back to anchor

Place your axis on one shoulder. A disc on the axle can also help with shoulder support. You'll have to play around with the position of your feet, but once you find it, you'll create a nice body arch. The arch is good here because your knees go down as you bend. The axis will move along the same path. Again, this variation will be hard on the midsection, but even harder on the quadriceps. If you have trouble with this movement, try playing around with the hip flexion again.

5. Sissy squat with rubber

The four variations above require some weights that you may not have available. Here, you'll make do with a strong rubber band. Wrap it around the front of your shoulders and behind your neck.

The rubber is a very good load for those of you who don't dare go too low with the weight yet. The higher you go, the more resistance the rubber will put up. Just make sure you don't wrap it around your neck from the front so you don't choke. Let the rubber move freely over your shoulders.

Source: www.t-nation.com - The Forgotten Exercise for Big Quads
Author: Dr. Sam Spinelli
Translated by Jaromír Uhlíř