24/04/2025
Return of Quadzilla 🦖
Some tips to bring your legs up:
1. Squat movements. Barbell Back Squats, Hack Squats, Bulgarian Split Squats, Barbell Front Squats, Smith Machine Squat. This should be your meat and potatoes exercise. Choose one and master it.
2. Squat or Leg Press below parallel. Go deep. Even if it means lowering the weight. Go deep or go home.
3. Work on your hips' mobility and strength. Weak, tight hips are commonly the major limiting factor in achieving squat/press depth. Stronger and more mobile hips also have the additional benefit of alleviating lower back pain when squatting or pressing
4. Switch order of quad and hamstrings exercises every week OR do 2 leg days a week, one quad focused and one ham focused. If you're doing all your quad dominant exercises before you start hitting your hamstrings, your hamstrings will, more often than not, fall behind in development (unless you're gifted with good hamstrings genetics). My hamstrings have come leaps and bounds since I dedicated a day to them. If you can't, switch the order up every week and do hamstrings first. RDLs and seated leg curls are my preferred exercises.
Get those wheels 👊🏽
#ᴏɴʟɪɴᴇᴄᴏᴀᴄʜ
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