Outer Quad exercises

[jbw55]

I've got decent legs, but at 5'10" they're more lean than thick. I've got good definition in the upper thighs but what I lack is that overall "sweep" and would like to build up my outer quad to acheive this. Any advice on particular exercises to do this? I currently do leg extensions focusing on keeping my toes pointed in, which I _think_ helps hit the outer quads. my overall leg routine is this (currently)

Squats (5 sets)
Hack Squat (machine)(3 sets)
Leg extensions (3 sets)
Leg curls (hams) (3 sets)

any advice?

 

[macDbol]

your routine looks good,,probably throw one more exersice in there for quads,,either sissy squats(a lost art) or front squats...its all trial and error see what your body reacts to

 

[kingsquat]

Do you ever go heavy on your squats? Try doing some of your sets in the 6 and under range. Be sure to go at least to parallel. Heavy squats will make anyone's quads grow, if you do them right. You might try some heavy leg presses also, but they have a tendancy to make your ass grow!

 

[jbw55]

does feet position help at all

I basically do 5 sets of squats: pyramidding the weight up, and down on reps, I don't go full failure because I don't use a human spotter. Here's what it looks like:

Warmup set, 10-15 reps, easy,

set 1 : 10 reps

set 2: 8 reps

set 3: 6 reps

set 4: 4 reps

(these are rep goals that I shoot for, I usually end up doing 9-7-5-3, once I hit these rep goals I increase the overall starting weight of the pyramid)

Has anyone ever got any different feedback from their legs based upon feet position (i.e feet parallel vs duck style)? I'm all natural, still growing a bit but not as fast as I used to, was wondering if those on gear saw quicker results (on the outer quads) by moving the positioning of their feet?

Thanks,

 

[Freak Show]

First, balance out your routine a little. You have way too many quad exercises vs. hamstring exercises. Sure it won't help quad development but they are ESSENTIAL for overall development and knee stability. Keep the routine up and I guarantee you will one day have knee problems to go with your "lean" legs.

As far as exercises to hit more outer quad: First, try a narrow stance squat. Feet should be no more than 10-12 inches apart. You can try putting a board under your heels to keep emphasis on the quads, but you don't necessarily HAVE to. Second, you sound like you almost got the foot position for the extensions, but make sure you do this. Toes in. set the seat back far enough where you're leaning back. As you come up, push with your ankles as if you were trying to push your legs away from each other. It's hard to truly isolate outer quads but these two helped me tremendously.

 

[bignate73]

ahhh. the old toes in myth. nice. joints bend one way, now you go and put shearing forces on it. only one way to do leg extensions, straight up and straight down. anything else is asking for some nice friction in your knees.

leg presses or squats, nice slow and controlled. your outer thighs will grow first, the last thing to grow will probably be your teardrop. it'll come along. hit some walking lunges or single leg squats for variety.

 

[MonStar1023]

Something that always helped my outer quads with shaping and definiton was leg extensions with my feet completely together. 12-15 reps of them really got my outer squats on fire. I would suggest a set of leg extensions with your feet completely together, really focusing on the contraction, and then immediately do a heavy set of squats, with your feet shoulder width apart. Good luck bro<

 

[Robboe]

Outer quads? WTF?....

Knock the sets down to 3 sets per exercise - even 2 maybe.

3 sets direct ham work is fine, especially after the 2 squatting movements.

Stick at it and you will see results.

 

[The mann]

heavy ass squats to work the whole damn leg!!!!!!!!!!all the way down,too.

 

[MrMuscle]

bump this. my teardrop is good, but my outer quads lack to