Good movement to hit the Quads?

[spatts]

My vote is front squats.

 

[jerkbox]

I am looking to add a movement to my leg routine to hit the quads more directly...

Currently I am doing box squats as my primary leg movement, btu I am finding that they recruit the hams and glutes more so than high bar or back squats would. So, although I am gaining great squatting strength, i feel like my quads are kind of falling behind.

any suggestions?

front squats? leg press? Hack squats?

I usually hit the legs 2x week (low volume DC type routine), and I have been doing box squats both days, so I would probably sub something else in one of the days, or add it in one day if I could handle the additional volume.

 

[MsBeverlyHills]

quad dominant-- hi bar/ narrow stance squat, med grip deadlift

hip dominant-- low bar/wide stance squat, wide grip dead.

Also-- isolations (like leg extensions) hit your quads directly.

 

[blinddeafmute]

Same here Jerkbox. I do box squats and barely feel it in my quads. I havent tried any front squats, but I fell in love with leg extensions for some reason, probably from the pain.

I havent heard too much good about them, so I was looking for other quad exercises too. Maybe some sissy squats?

 

[gettinlarger]

If you're trying to build mass, forget extensions.

Go for the front squats bro.

 

[Mike_Rojas]

When I do front squats, I have a hell of a time holding the weight at my shoulders. In fact, it feels like my shoulders get hit more than my legs. . Anyone else have this prob?

 

[MsBeverlyHills]

If you're trying to build mass, forget extensions.

Go for the front squats bro.

that really depends... Chris Cormier hits extensions & Id say his quads are pretty beefy...if you go heavy- youll grow.

 

[gettinlarger]

I meant to say something to the extent of:

forget extensions if you can perform a squatting movement. You'll pack on much more mass with front squats than with extensions.

 

[jerkbox]

thanks for the replies everyone -

i think heavy leg extensions are out of the question for me - bum knee....I do partial ROM and static holds with light weights for ongoing rehab


i think i'm gonna give the front squats a shot

 

[MsBeverlyHills]

When I do front squats, I have a hell of a time holding the weight at my shoulders. In fact, it feels like my shoulders get hit more than my legs. . Anyone else have this prob?

yeah i agree...the heavier the bar-- the less I feel it in my legs, the more in my shoulders/arms...go figure.

 

[spatts]

Rojas, this is one of the reasons I do zerchers. I can't do front squats in the upper 200s with the bar on my shoulders or in a clean.

 

[Mike_Rojas]

Rojas, this is one of the reasons I do zerchers. I can't do front squats in the upper 200s with the bar on my shoulders or in a clean.

Haven't done those, but it seems the bar would really cut into the arms. Maybe wrap a towel on the bar?

 

[jerkbox]

Haven't done those, but it seems the bar would really cut into the arms. Maybe wrap a towel on the bar?

yeah....i never saw how these would be pleasant....

 

[Ish]

Got a link to zerchers? If I remember right, that's just craddling the bar in the crook of your arms and squating down.

 

[Vortexx]

Leg-extensions, used as first exercise in order to pre-exhaust the quads work pretty good:

Two nice pre-exhaust routines

3 * 12 leg-extension
3 * 12 squat
3 * 12 hack squat
3 * 12 leg press

A squatless routine:

5 * 10 leg extension
5 * 10 hack squat
5 * 20 leg press

alternate with

5 * 10 leg extension
5 * 10 leg press
5 * 20 hack squat

It may take some time before you develop the condition to be able to leg-press / hack-squat really heavy weights after 5 sets of leg extensions, but once you can do this watch those quads balloon!