So, chances are if you’re taking a giant step backwards, that’s the reason why you’re not hitting your quads as hard as you may have thought.

This is because if you’re leaning forward as you reverse lunge you’ll start to engage more hamstrings during the movement which isn’t BAD, but if you’re specifically using the reverse lunge to target your quads, then you want to keep as much emphasis on your quads as possible during your reps.Īlso, when targeting more quads as opposed to hamstrings, the step you take back is going to be much shorter and the goal is to create 90 degree angles with your knees. Now, the key to this movement is to make sure your chest is UP as you step back. This variation of the lunge is not only safer for the knees when compared to the forward lunge, but a lot of you will be able to maintain more stability and control with this variation as well. Quick tip: You may not be able to lift as heavy, but if you’re having a hard time with your mobility, try switching from a back squat to a front squat.īecause the barbell is in-front of your shoulders, this position will help you to be able to keep a more narrow stance and go deep enough to maximize your quad engagement. So if that’s you, be sure to check out this video tutorial where I go over perfect squat form and some other things you can do to improve your depth. A lot of you might have tightness in your hips or ankles that’s preventing you from being able to go super low. This is because the deeper you can squat the more your quads will activate during the exercise.Īlso, if you’re currently squatting with a low-bar position, you’ll want to switch to a high-bar position to help you keep your chest up for a deeper squat.īut I know not everyone can just start squatting deeper with a few simple form changes. However, if we’re trying to focus more on quads you’ll benefit the most from having a “ narrower” squat stance.

So what are the best exercises to target the quads?Īlso known as the king of all exercises, it’s a multi-joint movement that hits all of the major muscle groups, including your quads, glutes, hamstrings, arms, shoulders, and back muscles while also increasing your overall core strength. During a squat, the lower leg, for the most part, remains motionless and in contact with the ground, while the upper leg moves which results in knee extension.īut either way the end result is the same and we get quad engagement. In fact, a great example to showcase this would be the squat. The first way mimics the mechanics of the leg extension machine where the upper leg remains motionless while the lower leg extends and straightens.Īnd the second way is the exact opposite. Now, knee extension can happen two different ways. Instead, just remember that all four heads of the quadriceps are responsible for knee extension which simply means to straighten your knee. You have the rectus femoris, the vastus lateralis, the vastus medialis and the vastus intermedius.īut for the purposes of muscle growth and strength, we really don’t have to go any deeper regarding the specific function of these muscles. Quads, as you know, is short for quadriceps femoris and the quadriceps is a 4-headed muscle as the name implies.

Quad focused leg day