What are the exercises for quadriceps femoris?

Having the most perfect muscles has always been a favorite choice for men. Men pay the most attention to their own fitness. If they want to train perfect muscles and 8-pack abs, they must be beautiful and stylish to give girls a sense of security. This will not only attract more attention from the opposite sex, but also master the correct movements when exercising, which is also very important. What are the exercises for training quadriceps?

Quadriceps exercises

I use barbell behind-the-neck squats to train the lateral quadriceps, and leg presses or shoulder-supported squats to train the rectus femoris and vastus medius. In addition, in order to make the quadriceps angular, it is necessary to separate it using seated kicks and scissor squats.

1. Barbell Back Squat

Focus on developing the inner quadriceps, using a squat machine or Smith rack for squats are both good choices.

Action: Lift the barbell behind your neck and onto your shoulders and move it out of the rack, keeping the barbell balanced. Keeping your head upright, bend your knees and squat until your thighs are below horizontal, then push yourself up to the starting position.

Key point: It is critical to keep your thighs below horizontal when squatting, especially for beginners, otherwise you will use the force to extend your legs. If you don't squat low enough at first, you will be more likely to get injured when you add weight later. Stand with your feet about shoulder-width apart, in an "outward-facing" shape, with your toes facing outward. This will allow the force on the inside to be more concentrated and the exercise to be more effective. When standing, your knees should not point inward or outward to avoid other parts of the body taking too much force. When squatting, the knees should be in the direction of the toes, and the barbell, hips and feet should not be in a straight line. That is to say, the movement trajectory of the barbell should be consistent with the longitudinal axis of the human body, perpendicular to the ground, and go straight down and up steadily. When squatting and standing up, keep your eyes straight ahead to avoid arching your back or leaning the barbell's center of gravity too far forward.

2. Barbell Front Squat

Best choice for developing the outer quadriceps.

Movement: Same as the behind-the-neck squat, except that the bar is placed on the sternum and shoulders, with the hands crossed (protecting) the barbell.

Key points: Use a narrow, parallel stance with your feet hip-width apart and your toes pointing forward and parallel to each other. The lower you squat, the better, so that the outer side of the quadriceps can be fully contracted and stretched. The purpose is to prevent it from growing "outward" or "downward", and the thighs will be more shapely. If the upper and middle parts of the quadriceps are not well developed, you can use heavy weights to do "front half squat" or "back half squat" exercises, but you must use a parallel narrow stance.

The so-called quadriceps training means that through practice, the outer side of your quadriceps and shoulder area can achieve a certain recording effect, and you can slowly increase the difficulty by lifting dumbbells or weights. After long-term persistence and daily unremitting exercise, I believe everyone will see the effect they want.