Mass building quad exercises are ideal for people with big backsides who want to work more on their upper legs. They include specific methods of bringing up the quads while reducing the emphasis placed on the posterior. Variations of common workouts in terms of squatting depth and foot placement could also aid in muscle recruitment.
Squats
Typically, leg workouts begin with free-weight squats as these are the best when it comes to thigh building. One can generate more power by adopting a shoulder-width stance with their feet slightly turned outwards. The feet can also be positioned in or out by a few inches to vary the muscle recruitment pattern. It’s also a good idea to challenge oneself by using heavier weights.
Leg Press
These can also emphasize the quads, although one needs to keep their feet low on the sled. Though this is harder as opposed to positioning the feet higher, it helps one focus on the quads. A closer foot position would also help in targeting the outer quads better. To work the inner thigh, a wider stance would be more appropriate.
Leg Extension
This helps one ensure that they can push their quads right to the physical limit, as opposed to being limited by a separate muscle group that could fatigue rapidly. When one racks the weight, it’s due to the quad fibers being unable to contract any further, rather than the hams reaching muscle failure first. Reversing the order of both single and multi-joint workouts thus ensures that one takes their quad fibers to the limit. It could also make squatting using a light weight feel heavier. This could be useful for people whose backs and knees are sore.
Going Beyond Failure
Because training to failure can be difficult, it’s vital that one takes their heaviest sets up to the point at which they can’t do more reps with good form. Here, a good training partner would come in handy. Some techniques that one could use to bring even more burn include drop sets, forced reps and supersets.
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