outer quad

[USAF OKIEONE]

having a problem with outer quad.
is there any special technique other than normal lifts
like squats, presses, extensions, hacks
please give me some advice.

 

[goahead]

uhmm..... sorry m8 squatz is where its at for outer quads, but if u are like most guys and don't like to get stuck at the bottom position with 450 lbs you can perhaps pre-exhaust the outer quad by doing:

knee kicks machine (not too many gyms have it) where you lift your leg using the quad/ hip insertion

adducter machine where u lift one leg sideways

after that some leg extensions with toes pointed inward ( this will stress the outer teardrop near the knee)

squatz, medium stance 15 - 12 reps

leg press , close stance 15 - 12 reps

Legs seperates men from boys...

 

[CONTRACTION]

20 rep squats brought out the sweeps in my quads. 4-5 sets. Just do that for quads for a few weeks, then when you get used to it, throw in some additional quad exercises like leg exts and lunges.

 

[USAF OKIEONE]

thanks bro's

anyone else