![]() ![]() Don't lean forward, as that may place excessive strain on your lower back. 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. Training your outer quads creates a fuller, rounder-looking upper leg. 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. The outer quad sweep forms a bow shape from your outer hip and extends down to the knee. 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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