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  1. #1
    Brian damael25's Avatar
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    best exercises for leg developement

    anyone have any suggestions as to the best exercise(s) for outer quad developement?
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  2. #2
    Registered User pyro1284's Avatar
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    InB4, SquATS
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  3. #3
    Neckbeard -Lucifer's Avatar
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    Narrow stance squats and leg presses.
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  4. #4
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by -Lucifer View Post
    Narrow stance squats and leg presses.
    ^^^^ This. Keep your feet close together. On leg presses, keep them low on the platform, as well.
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  5. #5
    Registered User mmlifts's Avatar
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    Even when doing leg extensions, point your toes inward and ul focus more on the outer quad.
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  6. #6
    anonymous
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    Since injuring my IT band and being forced to use a wider stance, I've noticed my out quad has atrophied quite a bit.

    Knees over toes, feet closer together and pick whatever exercise you like the most
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  7. #7
    The BACKMAN DJAuto's Avatar
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    Leg presses and high repetition/volume extensions have worked well for me.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  8. #8
    John 15:13 WolfoftheWest's Avatar
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    Originally Posted by -Lucifer View Post
    Narrow stance squats and leg presses.
    Single leg squats too.
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  9. #9
    Registered User gbrs5's Avatar
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    Originally Posted by ironwill2008 View Post
    ^^^^ This. Keep your feet close together. On leg presses, keep them low on the platform, as well.
    Why close together? And by close together, do you mean less than shoulder width or what? Maybe I'm just need some practice, but I find it hard to do it close together.
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  10. #10
    Registered User Karaim's Avatar
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    Curls in the Squat Rack
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  11. #11
    destroys balloon knots derekk1's Avatar
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    Originally Posted by Karaim View Post
    Curls in the Squat Rack
    x2.
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  12. #12
    Registered User LayItDown's Avatar
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    squats in the curl rack?
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  13. #13
    Registered User LayItDown's Avatar
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    na but seriously tho...HEAVY squats. start with wide stance for overall development. close stance for outer sweeps. heavy hacks using the same principle. 1-legged leg press and point toes in for outer and out for overall. stick to heavy weights and they'll grow in no time!
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  14. #14
    Registered User djansen's Avatar
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    front squats
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  15. #15
    Registered User Ochman44's Avatar
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    Originally Posted by djansen View Post
    front squats
    I like reverse lunges, medium stance low placement leg press, and front squats for quads strictly. Back squats seem to hit more upper quad, adductor and glutes for me.
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  16. #16
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by gbrs5 View Post
    Why close together? And by close together, do you mean less than shoulder width or what? Maybe I'm just need some practice, but I find it hard to do it close together.
    Because with the feet close (3"-6" apart) a bit more of the load is placed on the Lateralis. Yes, it makes barbell squatting more difficult, since balance issues come into play. Here's where squatting on a Smith works very well. A Hack Squat machine can be used effectively for this foot positon, as well.
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  17. #17
    Registered User J_Bo's Avatar
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    I like front squats and close stance hack squats for quad sweep.
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  18. #18
    Neckbeard -Lucifer's Avatar
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    Originally Posted by gbrs5 View Post
    do you mean less than shoulder width or what?
    Yes.

    Originally Posted by gbrs5 View Post
    Maybe I'm just need some practice
    Yes.
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  19. #19
    Registered User shaneee's Avatar
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    hack squats with feet close together
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