Quad development exercises

[Slyosniper]

I used to hate training legs until they finally started developing.

I've always been able to get my hamstrings and adductors sore, but my quads were a different story. Someone suggested I try belt squats and sissy squats, and after just two weeks, I can honestly say they've been a game changer. I'm finally feeling my quads doing the work.

If you don't have a belt squat machine, I found an improvised setup that works well. I use a long single-handle cable attachment between my lifting belt and the cable hook to do belt squats.

For sissy squats, I use the rope attachment on a high cable with just enough weight to help support my balance. Keep your hips pushed forward and really focus on letting your quads do the work. It takes a little practice to get the movement down, but once it clicks, you'll know it.

I promise you'll be walking funny after a few sets! If your quads are hard to activate like mine were, these two exercises are definitely worth trying.

 

[Wardamn]

No Pendulum?

 

[Slyosniper]

No Pendulum?

Will have to look that one up I'm limited at planet fitness so got to improvise lol. Yea we don't have it haha

 

[Lustyscripps]

Heavy sets on vertical leg press, and somewhat light burnout sets on hack squats absolutely kill my quads. It took me a min to find what worked for me- just like you but once I did- leg days were a game changer for me. I looked forward to it! It didn’t feel like a “wasted workout”. You got some size in your quads man

 

[Dchuck86]

I used to hate training legs until they finally started developing.

I've always been able to get my hamstrings and adductors sore, but my quads were a different story. Someone suggested I try belt squats and sissy squats, and after just two weeks, I can honestly say they've been a game changer. I'm finally feeling my quads doing the work.

If you don't have a belt squat machine, I found an improvised setup that works well. I use a long single-handle cable attachment between my lifting belt and the cable hook to do belt squats.

For sissy squats, I use the rope attachment on a high cable with just enough weight to help support my balance. Keep your hips pushed forward and really focus on letting your quads do the work. It takes a little practice to get the movement down, but once it clicks, you'll know it.

I promise you'll be walking funny after a few sets! If your quads are hard to activate like mine were, these two exercises are definitely worth trying.

I’ve had a similar experience. Front squats, hacks, and leg press would smoke my glutes, but my quads never felt like they were doing much. Belt squats and controlled sissy squats finally gave me that deep quad contraction. Slowing the eccentric and pausing at the bottom helped even more. Sometimes it’s less about adding weight and more about getting the movement to actually hit the target muscle.

 

[PumpNGrind75]

Check your foot position on leg press. Shoulder to bit close bottom of the thing knees to chest smokes my quads. Higher towards top for hammies. Prob varies bit person to person. Really focus on easing the weight down and that drive through your quads pushing and keep the tension

 

[Slyosniper]

Heavy sets on vertical leg press, and somewhat light burnout sets on hack squats absolutely kill my quads. It took me a min to find what worked for me- just like you but once I did- leg days were a game changer for me. I looked forward to it! It didn’t feel like a “wasted workout”. You got some size in your quads man

Thanks yes I do the main stuff squats deadlifts press etc but I think I got "used" to them. These new ones I really can feel it and am excited to see what it brings in the next few months

 

[Slyosniper]

Check your foot position on leg press. Shoulder to bit close bottom of the thing knees to chest smokes my quads. Higher towards top for hammies. Prob varies bit person to person. Really focus on easing the weight down and that drive through your quads pushing and keep the tension

I will have to try leg press just never "felt" real great work but maybe was my footing

 

[Vee]

Biomechanics are so WILDLY different and independent! I can barely use any machines! They all feel silly and terrible to me. Squats, Front Squats, and Smith Squats have been the way since day one.. 32 years ago lol

 

[Wardamn]

Check your foot position on leg press. Shoulder to bit close bottom of the thing knees to chest smokes my quads. Higher towards top for hammies. Prob varies bit person to person. Really focus on easing the weight down and that drive through your quads pushing and keep the tension

Leg press doesn't work your hamstrings.

 

[Wardamn]

I will have to try leg press just never "felt" real great work but maybe was my footing

Are you doing leg extensions before your squat pattern movement?

 

[Slyosniper]

Are you doing leg extensions before your squat pattern movement?

Like as a warm up? No I do them but maybe because I'm short it doesn't really hit like the sissy/belt the sissy squats yesterday gave me such a crazy pump next leg day I'm gonna really hit them

 

[Bigdaddyjak]

Belt squats have done wonders , I find it easy to really emphasize the quad and tear drop

 

[Bigdaddyjak]

I do legs once a week , just started Literally 2.5 months ago . One excersise , belt squats !

 

[chadmack]

Are you doing leg extensions before your squat pattern movement?

Get them quads warmed up & fully engaged b4 loading them!!