Team Powertec athlete Ian Lauer CSCS emphasizes on exercise that will activate the quads which are very important when you play sports or simply improve the overall aesthetics of your physique.
About Ian Lauer
Ian Lauer is an Actor, Fitness Model and a Certified Strength and Conditioning Specialist via the NSCA (National Strength and Conditioning Association) as well as Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports Trainers Association).
Hi I am Ian Lauer with Team Powertec. I’m a Certified Strength and Conditioning Specialist and here today I’m talking to you about quad development – very important muscle group when you play sports or just for overall aesthetics of your physique. So let’s just shift right into it here on the powertec power rack. We’ll move in to a front squat, which is great exercise to emphasize the quads.
Now there are two grips that people use typically, there’s the cross grip here or there’s more of a clean-style grip here. I tend to use this grip, use whic ever grips most comfortable for you. Loose grip, here we are, clean step up and were in position. Breathe in on the way down and out as you come up. Elbows stay high and keep your chest up tall. Breathe in on the way down and out as you come up. The front squat is a great exercise for quad development. With the weight in front it does tend to activate the front of the leg more so than the back of the leg.
We’re gonna move in to the next exercise for quad specific movements and step under the bar just like you were for a squat or lunge but we’re gonna do a split squat. Basically that means you’re in a lunge style position but your feet remains steady. Where in a lunge, you’re moving back and forth, back and forth, split squat your feet remains stationary. You drop a knee down and then up. Breathe in on your way down and up. And then you’ll switch feet after about 10-15 reps. You’re in position, breathe in on the way down and out as you come up. In on the way down and out as you come up. Now this exercise, you’ll feel those hits the quads, hits the hamstrings and glute as well but you’ll really feel the quad on your front leg.
After that were gonna move in to a close stance squat so in position. Now typically your squats gonna be a little wider and shorter width. Wider yet it’s gonna bring the hammy and glutes into it. We’re gonna focus on a quad with a close stance right here toes facing forward, breathe in on the way down and out as you come up. Breathe in on the way down and out as you come up. Again that closer stance gives you more quad activation.
And then to finish off, we’re going right into a wall sit and this is an isometric exercise. Just hold your position. Breathing in the nose, out the mouth, and you’ll feel those quads activated. You can even lift the toes a bit to really get that extra burn going. And there you have it. Four exercises on a Powertec Power rack to help you build your quads.
For more information on how Powertec can help you reach your goals, visit powertecfitness.com.