![]() ![]() WEAKNESS Front sweep of thighs (rectus femoris). Don't lean forward, as that may place excessive strain on your lower back. Four quad-building tips to turn your legs from a weakness to a strength. Holding a set of dumbbells also shifts the weight toward the front of your body, further emphasizing your quads. This will favor engagement of your quads versus your glutes. When doing dumbbell split squats, take a slightly shorter step in front of you than usual. CBum will attempt to score his fourth consecutive win at. He won the classic physique Olympia crown in 2019 and defended it in 20. ![]() Reigning Classic Physique Olympia champion Chris Bumstead recently shared a grueling leg day workout. You also work your core with this exercise, since it must work to keep your body balanced. Chris Bumstead shares a high-volume legs workout as off-season training for 2022 Olympia nears the end. This is a great exercise for working all the main lower-body muscles. Squats done deep enough to get your butt to your. One last exercise to help you build a strong quad sweep is the dumbbell split squat. Quad sweep, in which the thighs widen below the waist and then contract back in toward the knees, is just as crucial as upper body sweep. This means that you should likely invest in Olympic Weightlifting shoes and control every rep ALL the way down. Here, you want greater emphasis on the outer quad, so place your feet lower and closer together on the foot pad. Instead, incorporate all three into your leg program at various junctures.Īs with the leg press, where you place your feet on the pad influences how the muscle fibers get worked. Again, this exercise mimics the movement pattern of the squat or leg press, so you don't need to add all three of these moves to a single workout. Technique 4: Hack SquatĪnother good compound move to target your outer quad and develop that sweep is the hack squat. When you start adding plates to the bar, especially on major compound movements like the leg press, it's easy for the strong glutes to come into play. Keep in mind that the lighter the weight, the better muscle activation you get in a target area. Use a lighter weight and focus on feeling it in the outer quads as you do each rep. To work on your quad sweep, position your feet lower on the foot pad, but also bring them closer together than usual. ![]()
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