The quadriceps are one of the largest muscles in the body, but are often neglected by many practitioners.
A harmonious physique requires a balance between the lower and upper body, and the quadriceps are the most visible and impressive leg muscles.
The 4 quadriceps leaders allow the leg to extend over the thigh. The anterior right also allows the thigh to flex over the pelvis.
Generally speaking, all exercises aimed at extending the legs from a bent position work the quadriceps.
There is no anatomical particularity to exploit to work more or less specifically a vast (internal or external). Thus, the only possible variation consists in carrying out an internal or external rotation of the hips to the leg extension sitting to put itself in the axis of the vast which one wants to develop in priority.
A harmonious physique requires a balance between the lower and upper body, and the quadriceps are the most visible and impressive leg muscles.
The 4 quadriceps leaders allow the leg to extend over the thigh. The anterior right also allows the thigh to flex over the pelvis.
Generally speaking, all exercises aimed at extending the legs from a bent position work the quadriceps.
There is no anatomical particularity to exploit to work more or less specifically a vast (internal or external). Thus, the only possible variation consists in carrying out an internal or external rotation of the hips to the leg extension sitting to put itself in the axis of the vast which one wants to develop in priority.
How to build the quadriceps ? :
- To modify its amplitude during the exercises: the higher it is, the more one will develop the lower part of the quadriceps, and the less it is important the more one will develop the upper part.
- To change the number of repetitions of each series: indeed the fast and slow fibres composing the muscle are not located at the same place, it is thus necessary to work them all to develop harmoniously the various bundles of the quadriceps.
- Vary the exercises: at least 2 exercises of 3 to 4 series per session!!
A classic program for thigh training :
Squat 5 sets of 5 to 6 repetitions
Leg Curl 4 sets of 8 to 15 repetitions ( Ischios / Buttocks)
Slots 3 sets of 8 to 15 repetitions
Leg Extension 2 sets from 10 to 20 repetitions
Standing calf extension 4 sets of 8 to 15 repetitions ( calves)
- To modify its amplitude during the exercises: the higher it is, the more one will develop the lower part of the quadriceps, and the less it is important the more one will develop the upper part.
- To change the number of repetitions of each series: indeed the fast and slow fibres composing the muscle are not located at the same place, it is thus necessary to work them all to develop harmoniously the various bundles of the quadriceps.
- Vary the exercises: at least 2 exercises of 3 to 4 series per session!!
A classic program for thigh training :
Squat 5 sets of 5 to 6 repetitions
Leg Curl 4 sets of 8 to 15 repetitions ( Ischios / Buttocks)
Slots 3 sets of 8 to 15 repetitions
Leg Extension 2 sets from 10 to 20 repetitions
Standing calf extension 4 sets of 8 to 15 repetitions ( calves)
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