posted Tue, 11/27/2012 - 06:50
1151
need help on quad sweep
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So I need some opinions on what I can do to bring out more quad sweep. I don't have much equipment at the house and I don't go to a gym. I have plenty of plates and a olympic barbell, also I have a leg ext machine. so with that be said what free weight movements can I do to get the desired result?
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front squat with legs close together. go down deep, and go slowly on the descend and really focus on using those outer quads.
so what about doing squats with plates under my heals? I can do more weight that way and also fill it more in my quads. my problem is when I do a ton of squats i fill it more in my hamstrings, even with a narrow stance.
stick to front squats then. and yes you can use plates under your feet to help balance you out. it actually works quite well.
alright I will do front squats for a few months and see what happens.
Honestly people knock FS but I think they are better for quad development than back squats. You can focus purely on the quads without the hams, glutes coming into play that much.
hack sqauts and leg presses with your feet close together and toes out
AnonI agree. I have been doing leg presses with my heels together and toes out and they really fuck ur quads up lol
in a good way though!
Squats deep, lots and lots of leg extensions, lunges, hack squats. On hack squats make sure to switch between pointing feet out with heels touching, as well as toes touching and heels spread out.
On reg suqats vary between close feet parallel to eachother to a wide stance pointing feet out slightly
juice12345678Front Squats