Most lifters are aware of the importance of having a V-cone with the lats rising from the waist to the shoulders. But that's not the only impetus that matters to the aesthetics of bodybuilding. Equally important is the quad-sweep, in which these muscles flare up below the waist before it narrows closer to the knees.
Mom and Dad (aka Genetics) undoubtedly play a big role in determining a human's quad-sweep. However, the training also plays an important role. Here are the top five techniques for maximizing this sweep.
Technique 1: Targeted Leg Extension
The first exercise to burn these outer quads is leg extension. Instead of normal leg extension, however, turn your toes ̵
This variation may be more exhausting at the knee joint than the easier approach. If you tend to suffer from knee pain, pull the pen into the stack. Either that or skip this exercise completely.
Because it is an isolation exercise, higher repetitive training is the way to go. Do not go too hard.
Technique 2: Front Squat
Squats dominate the development of a strong, muscular lower body. When the squat is performed properly, it actually increases strength and strength and builds muscle mass.
There are three main types of squats: high bar squats, low bar squats and front squats. If quad-sweep is your main goal, if possible, you prefer front squats in your workout routine. Shifting the weight forward to the front of your body puts more strain on the quad muscles than on the thigh muscles and gluteal muscles.
Mastering the front squats may require some practice. Do not expect to squat with the front squats as much as the back squats – most people see a significant drop as they move the bar forward.
Technique 3: Narrow Posture
The leg press is a great alternative if, for some reason, you are confined to your squat or just want to include a second compound exercise in your lower body routine. You train all the muscles in your lower body without putting a heavy strain on your lower back – provided you perform the exercise correctly.
The other nice thing about the leg press is that you can target certain muscles in your quads from different angles, based on the position of your feet. For example, put your feet higher on the cushion, and the emphasis is on your glutes. Lower them and bring more quadriceps into the lifter.
To work on your quad sweep, place your feet lower on the footrest, but bring them closer together than usual. Use a lighter weight and focus on feeling it in the outer quads with each repetition.
Note that the lighter the weight, the better the muscle activation in a target area. When you start adding plates to the bar, especially for larger composite movements like the leg press, the strong glutes can easily come into play. That's not the goal here.
Technique 4: Hack Squat
Another good composite step to aim at your outer quad and develop that the sweep is the Hack Squat. This exercise also mimics the movement pattern of the squat or leg press so you do not have to add all three of these movements to a single workout. Instead, incorporate all three into your leg program at different times.
As with the leg press, where you place your feet on the pad, this affects how the muscle fibers work. Here you want to emphasize the outer quad more. So put your feet deeper and closer together on the foot pad.
Technique 5: Split Squat with Barbell
One last exercise that will help you build a strong quad-sweep is the Barbell Split Squat. This is a great exercise to train all the major muscles of the lower body. With this exercise, you also train your core: you must keep the body in balance.
If you share barbell squats, take a shorter step than usual. This will increase your quads' commitment to your glutes. Holding a series of dumbbells also shifts the weight to the front of your body, further emphasizing your quads. Do not lean forward, as this can overstrain your lower back.
Add one of these exercises to your next lower body workout. Remember that in addition to your exercise program, it is also important to have an excess of calories to build muscle. Without this extra energy you probably will not notice an improvement in size.