Please Scroll Down to See Forums Below Guys I'm having trouble developing lower quad. Vastus medialis(sp?) to be specific. The staple of my leg workout is the squat of course. I know extensions hit the lower quad but I feel with ext is latic acid buildup...that's the way it seems any way. Do you guys sqaut and leg press in the same workout? How many of you guys sissy squat? Or front squat? Just trying to see what you guys would do...
My quad problem
- Thread starter corndawg
- Start date
diamonddiceclay
New member
do hack squats
the People's Champ
New member
yes, fronts and hacks hit the front portion of the thigh. fronts after regular squats rule.
Greek Freak
New member
i cant front squat heavy so I focus more on hacks and lunges, then extensions at the end when my quads are already hurting.
coolcolj
New member
Here is how to do the Peterson Stepup
You will feel your VMO burn! Make it stronger and knee buckling in squats will be a thing of the past and so will knee pain as well.Though I feel the non-working leg should be behind
www.bodyresults.com/E2kneetest.asp
### Yes, thanks for the link, but let me elaborate some. This is similar to the Peterson Step up. However, the step should be beside the person, not behind them, and the feet should have a heel to toe relationship to each other with the non-working foot being forward.
It correctly states to turn the working toes out. Do this at an angle of 15 degrees. Also, most of your weight should be on the ball of your foot on the working leg. As for the lower foot, point the toes upward so that plantar flexion of the non-working foot cannot assist the concentric portion of the movement. As for height, Charles said he starts his athletes out on his copy of the Yukon phone book. (i.e., something very small, such as a 2 inch step) He will then gradually increase the height as the athlete gets stronger until they can perform the step up on a step that is as high as the middle of their gastroc muscle belly. Slow and controlled movement is imperative. After the maximum height is reached, Charles starts having the athlete hold dumb bells in their hands. David Boston got up to using 90 lb. dumb bells in this movement. I have personally done a heroic 35 for 6 reps.
You will feel your VMO burn! Make it stronger and knee buckling in squats will be a thing of the past and so will knee pain as well.Though I feel the non-working leg should be behind
www.bodyresults.com/E2kneetest.asp
### Yes, thanks for the link, but let me elaborate some. This is similar to the Peterson Step up. However, the step should be beside the person, not behind them, and the feet should have a heel to toe relationship to each other with the non-working foot being forward.
It correctly states to turn the working toes out. Do this at an angle of 15 degrees. Also, most of your weight should be on the ball of your foot on the working leg. As for the lower foot, point the toes upward so that plantar flexion of the non-working foot cannot assist the concentric portion of the movement. As for height, Charles said he starts his athletes out on his copy of the Yukon phone book. (i.e., something very small, such as a 2 inch step) He will then gradually increase the height as the athlete gets stronger until they can perform the step up on a step that is as high as the middle of their gastroc muscle belly. Slow and controlled movement is imperative. After the maximum height is reached, Charles starts having the athlete hold dumb bells in their hands. David Boston got up to using 90 lb. dumb bells in this movement. I have personally done a heroic 35 for 6 reps.
Last edited:
