I agree with the leg press with feet in calf press position…here is a pic…
I also like back squats with 2 inch board under the heals on you only do the bottom 3/4’s of the movement…
on both exercise DO NOT use your normal weights…
[quote]FightingScott wrote:
So what’s the verdict?
Does a thick measurement above the knee come from Leg Presses, Strong Band Squats, and other heavy movements?
Or Does it come from Deep Front Squats, Leg Extensions, and other moves where the Quads are stretched almost to their fullest?[/quote]
I will say because i tried, that leg press is a must for the lower leg, do it slowly and with feet very close.
[quote]mtotry wrote:
I agree with the leg press with feet in calf press position…here is a pic…
I also like back squats with 2 inch board under the heals on you only do the bottom 3/4’s of the movement…
on both exercise DO NOT use your normal weights…
[/quote]
Is that a Cybex?
When you say in the calf press position, do you have your heels on the platform, or just the balls of your feet? I’ve always thought that pushing through your heels would be dangerous.
Low Step-ups will do the trick. The lower the step, the lower down the quad it works.
[quote]MaximusB wrote:
Low Step-ups will do the trick. The lower the step, the lower down the quad it works. [/quote]
I’ve done Step ups on a 16’ box with a Safety Squat Bar and 2 plates per side. For me personally, I don’t think this exercise will have any carry over to anything or yield any size gains.
i always put my feet on that bottom part…i thought thats where its supposed to be lol. maybe thats why i have good “teardrops”?
[quote]FightingScott wrote:
Doug Adams wrote:
FightingScott wrote:
So what’s the verdict?
Does a thick measurement above the knee come from Leg Presses, Strong Band Squats, and other heavy movements?
Or Does it come from Deep Front Squats, Leg Extensions, and other moves where the Quads are stretched almost to their fullest?
Yes.
Good Answer. I’ll just cover all the bases and see what happens. [/quote]
Take whichever one you’re closer to doing now, and choose the other. Odds are it will get you some nice growth regardless, and you’ll learn something.
First, choose the right parents.
If that’s not an option try the following:
Front squats
FULL squats
1 1/4 FULL squats
Hack squats with feet close and relatively low on the platform*
Leg extensions with toes pointing towards each other, leaning forward in the seat
Split squats
Short-range lunges*
Sissy squats
Movements with the * IMHO are potentially very hard on the knees.
Proceed with caution, as the vast majority of people do WAY too much quad work, and very little posterior chain.
Note I did not include the leg press. Not a fan at all.
Has little carryover to any other “real-world” movement. Is generally abused in terms of short-ROM and too much weight. IF you use a narrow foot spacing, lower on the platform with a relatively full ROM, it becomes very hard on the knees and low back. It is however good for impressing newbies and non-gym types with all of your plates.
This is of course only my opinion, YMMV.
Good luck.
A great place to pop this -
What about hindu squats? I’ve never done these myself, but the ROM on the knee joint is much more than any other kind of squatting movement, and also you drive through the balls of your feet. I would assume that these would give you a good VMO if done in the right rep range with enough volume.
[quote]tribunaldude wrote:
A great place to pop this -
What about hindu squats? I’ve never done these myself, but the ROM on the knee joint is much more than any other kind of squatting movement, and also you drive through the balls of your feet. I would assume that these would give you a good VMO if done in the right rep range with enough volume.[/quote]
I’ve heard this will annihilate your knees.
For “teardrops”, or the Vastus Medialis, I do Frog Stance Hack Squats and Bulgarian Split Squats. This info was taken from CT’s Bulk up, Cut up article about Quads:
[quote]BlueCollarTr8n wrote:
I believe the ‘Teardrop’ is best developed on the leg press. Feet should be placed low(balls of the feet in contact only) & almost together. Light enough to work the full ROM @ 12reps minimum. These should be ‘pumping’ reps without pausing or lock-out. This should follow your heavy squat work or be the last station on your leg day. [/quote]
That’s a great exercise. It’s kind of like a multi joint “leg” extension.
Wow, so many answers for something so simple. All you need is squatting as deep as you can (I got ass to calves).
If you don’t go DEEP, don’t expect a tear-drop. Also, do front squats DEEP. It’s not complicated.
Yeah, do an exercise, doesn’t matter which one, just keep your legs close together, closer than shoulder width.
[quote]Short Hoss wrote:
Wow, so many answers for something so simple. All you need is squatting as deep as you can (I got ass to calves).
If you don’t go DEEP, don’t expect a tear-drop. Also, do front squats DEEP. It’s not complicated. [/quote]
ive heard going deep is pretty overrated for building leg size.
[quote]forevernade wrote:
Yeah, do an exercise, doesn’t matter which one, just keep your legs close together, closer than shoulder width. [/quote]
Uh wtf, can you post a video of you squatting atg closer then shoulder width feet? Some people are not built to squat that way, unless you have really short legs. The main point is just to use rull rom.
[quote]forevernade wrote:
Yeah, do an exercise, doesn’t matter which one, just keep your legs close together, closer than shoulder width.
Uh wtf, can you post a video of you squatting atg closer then shoulder width feet? Some people are not built to squat that way, unless you have really short legs. The main point is just to use rull rom.[/quote]
Then dont expect to get superfrekkie lower quads from doing squats, because you are probably doing them too wide. Thats why I said do any exercise, because atleast ONE of them can be done with legs close together. Personally I can only squat to about 5" away from ATG whilst doing this, at least it is below parallel.
Sadly, it just might be best for someone to use leg extension, sad, sad world, ey?
[quote]forevernade wrote:
forevernade wrote:
Yeah, do an exercise, doesn’t matter which one, just keep your legs close together, closer than shoulder width.
Uh wtf, can you post a video of you squatting atg closer then shoulder width feet? Some people are not built to squat that way, unless you have really short legs. The main point is just to use rull rom.
Then dont expect to get superfrekkie lower quads from doing squats, because you are probably doing them too wide. Thats why I said do any exercise, because atleast ONE of them can be done with legs close together. Personally I can only squat to about 5" away from ATG whilst doing this, at least it is below parallel.
Sadly, it just might be best for someone to use leg extension, sad, sad world, ey?[/quote]
Idk what you think wide is but I squat feet slightly past shoulder width and can hit FULL depth with good form. I see people try to squat the way you think it should be done -with feet almost touching- and they can’t even get close to parallel before the bar starts going too forward.
Your right though many machines can be done with very narrow stance since your supported, but a natural squat for the most part can’t-unless you have advanced flexibility, which most people don’t-
[quote]Idk what you think wide is but I squat feet slightly past shoulder width and can hit FULL depth with good form. I see people try to squat the way you think it should be done -with feet almost touching- and they can’t even get close to parallel before the bar starts going too forward.
Your right though many machines can be done with very narrow stance since your supported, but a natural squat for the most part can’t-unless you have advanced flexibility, which most people don’t-
[/quote]
This is what OP said [quote]
How can I get more Quadricep thickness on my lower Quad right above my knee?
Don’t tell me “Squats.” I’m Squatting. Don’t worry.
[/quote]
So if he has that range of flexibility, he should do squats like that, but if he hasnt the flexibility he should work on his flexibility, and in the meantime just use machines.