However, assuming your quads have an average slow - twitch: fast - twitch ratio, or if you're unsure, your best bet for building strength and size is to use moderate to heavy weight for moderate to low reps (e.g. 3 - 10 rep sets)
on quadriceps exercises.
Not exact matches
The best approach for increasing the volume of your hamstring
exercises is to avoid training them
on the same day as the
quadriceps.
It's okay to isolate the
quadriceps every now and then, but focus
on exercises that work the quads, glutes, and hamstrings at the same time.
Once normal daily activities are pain - free then gentle stretching
exercises may be beneficial along with sports massage for the
quadriceps and myofascial release techniques to help stretch the muscles can help ensure they are strong enough to cope with the loads placed
on them as well as not being too tight.
If you read my article
on outer thigh
exercises, then you understand that most of the outer thigh is actually the
quadriceps muscle that works
on the knee joint.
These are especially important when you work out your tush, since many people have pretty poor glute activation — i.e. their gluteal muscles do not fire when they perform the
exercises, and often it's their
quadriceps which end up taking
on the bulk of the work.
Sinking boat
exercise strengthens your entire body but primarily focuses
on the low back and
quadriceps.
Aside from helping to prevent injuries, there's another reason: thanks to the good old 9 - 5 spent sitting
on our tush, most people have weak glutes, tight hip flexors and tight hamstrings, which means if they dive straight into the
exercises they don't target their glutes, but rather other muscles like the thighs (
quadriceps in the front, adductors
on the inside and hamstrings at the back).
This
exercise is also very effective in targeting the fat stored
on your legs and can do great wonder to those who are struggling with fat stored in their
quadriceps muscles.
A complete total body
exercise, squats really focus
on toning the calves, glutes, hamstrings,
quadriceps, and the core.