How would one get to that? Just blasting quads and overall development?
MESO-Rx
Anabolic Steroids
Hitting that middle quad muscle
- Thread starter jJjburton
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theotherguy
Member
Can you provide a pic of the muscle you’re referring to?
Attachments
There is the outer tear and then the inner rain drop shape, but getting the middle area. I was thinking maybe hack squats? Or quad extension with feet together?
theotherguy
Member
It would seem that a neutral stance hack squat could do it. I wish @Mac11wildcat was still hanging around
Maybe some front squats too. Will incorporate these in my program for a bit and see how it goes
Hightower
Member
Emphasis on general development, and already highlight with the help of insulators. I like the combination of front squat in the smith machine and leg extension in the machine
Very true, good idea will try this too
Hightower
Member
I think it also depends on muscle attachment and the type of muscle fibers. But your option is one of the win-win
I believe leg extensions because in order to properly bias that head of the quad, you need to be in hip flexion while achieving knee extension
I was actually playing with this yesterday and found that hip extension/leaning back while doing leg extensions really made the middle quad burn way more @jJjburton
It's possible that this could be dependent on the way we are performing the exercises but that was my experience for sure. Give it a try I am curious to know if you feel the same.
The reason I mentioned that was because I remember seeing Paul Carter make a post about it.
Although I do absolutely recommend playing around with movements and seeing what YOU feel best. So if leaning back works for you, get after it!
Doing legs today will give it a go, how close were your feet? I have also tried together and apart and each hits the leg different too.
Hightower
Member
I would say - this is not the only exercise that gives an effect.
TheRingloVale
New Member
If you sit in the position of a fully contracted leg extension (ie you sitting and sticking you leg straight out), then try to lift your entire leg up you should feel it activate/pop up.
So you'd be doing flexion from the hip instead of from the knee. Yes, you'll obviously get some activation doing normal quad exercises, but you can target it differently with the hip flexion technique. Look at an anatomy diagram and see where the rectus femoris attaches...it's on your pelvis. Any kind of knee lift will hit it as well as any extension.
So you'd be doing flexion from the hip instead of from the knee. Yes, you'll obviously get some activation doing normal quad exercises, but you can target it differently with the hip flexion technique. Look at an anatomy diagram and see where the rectus femoris attaches...it's on your pelvis. Any kind of knee lift will hit it as well as any extension.
Hightower
Member
You are right, absolutely right. It is necessary to think over the information well and change it.If you sit in the position of a fully contracted leg extension (ie you sitting and sticking you leg straight out), then try to lift your entire leg up you should feel it activate/pop up.
So you'd be doing flexion from the hip instead of from the knee. Yes, you'll obviously get some activation doing normal quad exercises, but you can target it differently with the hip flexion technique. Look at an anatomy diagram and see where the rectus femoris attaches...it's on your pelvis. Any kind of knee lift will hit it as well as any extension.
