[quote]Dirty Gerdy wrote:
I second aleksandr.
By the “lower quad” do you mean the vastus medialis (tear drop muscle)
elevating your heels doesn’t really work as well as people claim IMO. The theory is that when you place more pressure on your toes the quads are used more. A better form is a “sissy squat”.
Hitting your fastus medialis:
IMO if you point your toes out on squats in almost a sumo stance you may feel it more in that particular muscle…I do.
Same thing goes with pointing your toes out on the leg extension.
If you think that squatting is causing your hammies and glutes to over power your quads then use some alternate exercises as well. The leg press hits the quads well, so does the hack performed in a sissy squat style.
Extensions also develop the leg.
Hope I’ve helped.
AHh beat me to it with the medialis. Good post alek…
Well… i was taught in exercise physiology that the medialis was more active in the extended range… the last few degrees of the leg extension was essential to growing the medialis. He recommended holding the contraction.
I tend to find that deep squats/presses get it beautifully. it has grown tons from adding such moves to my life.
I think the tutor heard wrong, or maybe he meant the FIRST few degrees, not from straight as he mentioned but from totally flexed, it makes sense his version though, from a kinesiology standpoint, in its position, the last degrees should be where i has the highest tension and when the knee is flexed, the medialis is bent severely around the head of the femur… hmm… that would cause more stress i would have thought, maybe when straight it is too small to have a decent tension on its own for muscle building and the others take the work, but in the fully stretched/flexed position there are MASSIVE MASSIVE forces at play for that muscle, which may get overloaded very easily as the others fight to straighten the leg…
To the OP: Deep presses.