Quadriceps: you need only these 2 exercises variations скачать в хорошем качестве

Quadriceps: you need only these 2 exercises variations

When it comes to training the quadriceps, selecting the right exercises based on your mobility, structure, and goals is crucial! ✅ Squatting movements (e.g., back squat, hack squat, leg press) train the quads in a lengthened position, but your mobility plays a big role in choosing the right variation: • Ankle mobility – Limited dorsiflexion can make deep squats difficult. Heel elevation (like in hack squats) can help. • Femur length – If you have longer femurs, barbell squats may feel awkward. The hack squat or leg press can be better options. • Hip mobility – Tight hips can limit depth in squats, making leg press or machine variations more suitable. • Spinal mobility – Poor thoracic extension can make barbell squats uncomfortable. Hack squats provide more stability. ✅ Leg extensions are a must! They train the rectus femoris, which isn’t fully engaged in squats since it crosses both the hip and knee and doesn’t change the length much. Since in leg extensions the hip joint is fixed the rectus femoris properly contract and stretch. Leg extensions load the quads in a shortened position, making them a perfect complement to squats. Best combo? Squat variation + Leg extensions Perform 4 sets each, 2-3 times per week for complete quad development! #quadriceps #legday #legtraining #squats #hacksquats #legpressworkout #legextension #mobilitymatters #strengthtraining #bodybuilding #musclegrowt