And those same exercises can help add a whole bunch of weight to your squat, which can help take you out of DYEL territory real quick. Good news: there are other, more effective exercises you can use to target your adductors and improve your inner quad. There aren’t a whole lot of exercises that develop the inner quad, other than the infamous yes/no machine, and unless you’re already jacked AF, you might not want to be seen using that particular device right around Valentine’s Day. But really great quads require more than just a big squat, because training your legs exclusively with that movement will lead to imbalances in the hamstrings, vastus medialis (teardrop) and inner quad sweep. Clever Heading about Quad Sweepīashing bodybuilders for having small legs is old news: by now, most everybody knows that if you don’t squat, you don’t really even lift. If you’re struggling with quad development, knee pain, or squat depth, then read on. This third installment tackles the easily-forgotten adductors, the muscles that make your inner quads pop and help you keep your knees in a good position on the squat.
Quad sweep development series#
So far, this series has covered some special exercises for your abs, glutes, and rear delts. Don't lean forward, as that may place excessive strain on your lower back.The BB for PL series describes how you can incorporate bodybuilding exercises into your powerlifting training for big benefits in strength and aesthetics. Holding a set of dumbbells also shifts the weight toward the front of your body, further emphasizing your quads. This will favor engagement of your quads versus your glutes. When doing dumbbell split squats, take a slightly shorter step in front of you than usual. You also work your core with this exercise, since it must work to keep your body balanced. This is a great exercise for working all the main lower-body muscles. One last exercise to help you build a strong quad sweep is the dumbbell split squat. Here, you want greater emphasis on the outer quad, so place your feet lower and closer together on the foot pad. Instead, incorporate all three into your leg program at various junctures.Īs with the leg press, where you place your feet on the pad influences how the muscle fibers get worked. Again, this exercise mimics the movement pattern of the squat or leg press, so you don't need to add all three of these moves to a single workout. Technique 4: Hack SquatĪnother good compound move to target your outer quad and develop that sweep is the hack squat.
When you start adding plates to the bar, especially on major compound movements like the leg press, it's easy for the strong glutes to come into play.
Keep in mind that the lighter the weight, the better muscle activation you get in a target area. Use a lighter weight and focus on feeling it in the outer quads as you do each rep. To work on your quad sweep, position your feet lower on the foot pad, but also bring them closer together than usual.
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