![]() But all in all, depending on your fitness levels, it does take three to four months for any remarkable difference. You will have better stamina, and your legs will look a little more defined. You can see small results in even two to four weeks, after you begin a leg workout. What is a quad sweep female?Įqually important is quad sweep, where those muscles flare out below the waist before narrowing again closer to the knees. But give it at least four months for the big gains. You’ll see differences in your legs two to four weeks after starting your leg workouts. If you want the outer quad sweep or if you just want to become stronger in this muscle, then definitely add these 7 exercises to your leg days….7 Must-Do Outer Quad Exercises The barbell back squat is hands down the most effective exercise you can do for building quad size and strength. The 10 Best Quad Exercises for Mass and Hypertrophy What exercise targets the quads the most? Regular planks target the upper body, core, and hips. The squat is one of the best exercises to tone legs. By changing up the order of your single-joint and compound moves, repositioning your feet on a couple of exercises and doing very heavy half-squats, your quads. Recommended training gear for Smith machine hack squats 1. This way, you maximise the blood flow to your quadriceps.Īnd if you're really hardcore, you can try my high-rep technique while wearing occlusion cuffs. The key is to only come 80% of the way back up on each rep. Naturally, this built-in safety gives you the confidence to train to failure, which in turn results in faster and more substantial quad development. And unlike a clumsy spotter, the safety catches will always have your back. You can re-rack the bar at any point in the rep with an effortless turn of the wrist. The beauty of hack squatting on the Smith machine is that you don't need a spotter. Then, on the last set, train to absolute failure (by which I mean finishing the final rep is impossible). ![]() Hold for a second, and then lower the leg. Perform about 3 sets, leaving 1-2 reps in the tank on the first and second sets. Straight Leg Raise: Lying flat on your back, tighten your quadriceps muscles and lift your leg about a foot off the floor, keeping your knee locked. But the gains are worth it.Įssentially, you want to pick a weight that you can do for at least 20-30 reps. It sets my quads on fire, and I have to hobble out of the gym (or these days, my home gym) like an old man. I love doing hack squats on Smith machine stations as a finisher. A feet-together stance makes you significantly weaker and does nothing extra for your legs besides make your knees work harder. However, modern-day exercise science proves their belief greatly wrong. Some old school bodybuilders think that this type of squatting decreases quad activation. This positioning opens up your hips which in turn enables you to flare your knees out. Secondly, make sure that your stance is at least hip-width, and if you have knee issues, shoulder width. As mentioned, this foot position makes you stronger because you're using more of your powerful gluteus maximus to lift the weight. But, with a few modifications, you can somewhat mitigate this stress (especially if you also invest in a reliable pair of knee sleeves).įirstly, take a step away from the Smith machine. However, this position also places the most stress on your patella. Keeping your feet close to your centre of gravity will indeed maximise quad recruitment because it allows for the most ROM at the knee joint. You must strike the right balance between quadriceps activation and knee health. When you're learning how to hack squat on Smith machine systems, your foot position can mean the difference between building kick-ass quads and stunting your leg gains-or worse, causing yourself permanent knee damage. Exercise purpose: Build bigger quads safely.Recommended gear: Knee sleeves, bar pad, squat shoes.Supporting muscles: Glutes, hamstrings, spinal erectors.Smith machine hack squat exercise details Smith machine hack squat muscles workedĪsk anyone with big quads what they do for legs, and I can virtually guarantee that "hack squats" are one of the first exercises they mention.Īs good as free weight squats are, no leg exercise is more effective than hack squats for developing a rock-solid outer quad sweep.īut what if your gym doesn't have a hack squat machine? Are you doomed to have puny thighs forever?īy my reckoning, the Smith hack squat is the most reliable of all the Smith machine leg exercises for building huge quads fast.Īnd you'll soon learn why.Recommended training gear for Smith machine hack squats.Smith machine hack squat exercise details.
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