single leg leg press?
should be ok for the old adductor.
Anyhow Choc, yes the main compounds get the job done. Front squats hit the quads more. Back squats are a great all rounder, but really hit my glutes and hammys hardest. But if you cannot do them (injured on and off here where I haven't been able to squat overly heavy) I introduced some isolation (some here may refer to it as the devil) in the leg extension. Say what you will, but it definitely had an impact on my quad development. Leg press can also hit the quads, but the further up the plate you move the more hamstring & glute emphasis you put on them.
I would do some carefully controlled leg extensions in the mean time, include some tri sets, drop sets - really get them on fire! IF you can do even some partial squats, superset them with some body weight squats, or even lunges. Your quads will burrrrrn.
Have you tried any of these
Sissy squats
Goblet squats
Leg extension
Lunges
Hack squat
Leg press
One of the more experienced lifters can chime in here if I'm incorrect but I wouldn't go doing too many partial squats. When you stop above paralell doing Squats you're using the knee as a brake leading to knee wear and tear.
I love the Front Squat though, if you can of course.
Hey everyone,
I'd love to get your input on what you think the best exercise is for targeting quad development.
Now, before you all yell "SQUAT!", let's assume that you've gone and injured yourself a bit and you're not allowed/can't squat to parallel for a while. So it's partial squats or nada. Not doing much for the quads in that case.
I am in a similar boat, though I actually tore my quad rather than adductor.
I found a mix of leg press and SLDLs was a reasonable stop gap, however after going to the physio they actually recommended a massive squat deload and gradual rebuilding of the strength in that muscle, max 5kg increase per week as long as pain levels remained 1-2/10. Of course your injury is different, seek medical advice yada yada yada.
I remember reading this http://ausbb.com/strength-training-...-squat-all-you-need-know-about-squatting.html
(Which is a sticky in the strength section). Partial squats are great for quad development!
'This study shows us that in the initial parts of the squat, the quadriceps are the most active muscle group – this is also where most people spend the majority of their squatting time. However, as you go lower and lower in the squat, you get an ever-increasing contribution from the gluteals. So if you just want to blow up your quads, feel free to cut those squats high. But, if you’re into total thigh development (and building the muscles that will make you stronger and more athletic), leave your ego at the door and go deep!'
You'll get a good leg workout with sissy squats and leg extensions ChocChilli?....I think leg extensions might be the way to go for now.
I'm embarrassed to admit I have no idea what a sissy squat is ...
EDIT: just googled ... these I can do! On the agenda, thank you Darkman
I do like leg extensions...
If you are going to use a leg extension I would suggest you don't do more than two sets.
Go heavy and do no more than 12 rep's, one set usually is sufficient, more than three and you really haven't worked the muscle hard enough to maximize stimulation for growth.
But for real growth you need to also include an exercise that is going to incorporate the muscles attach to the hip.
Target is twelve rep's.
Use a weight that enables you to do more than 10 in good form, don't use momentum, nice and controlled, move as fast as you can on the positive, pause for one second, and squeeze, the lower under control slowly, the slower the better, don't let the plates rest, just kiss the plates, don't rest maintain constant tension, go to mmf fatigue.
What is that?
If you get get stuck half way and you are on, say... 9 don't move you body around or use momentum to try get the 10, just return and try again and again, each rep from there on will be lower until you are unable to move at all, that is fatigue.
Just breath normally, on the last few, exhale on the positive, on the negative, breath like your giving birth, short breaths in and out.
If doing leg extensions, do one leg at a time. As one leg always works harder than the other. Some useless info for you there! Lol
Can you do bulgarian split squats or reverse deficit lunges? Or too painful on the adductor?
These 2 really fry my quads.
And don't forget to eat
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