![quad sweep quad sweep](https://i.ytimg.com/vi/amzuqQfablk/maxresdefault.jpg)
This foot placement is a favorite of mine in the hack squat machine, too! Every body is different- different leg length, femur length, flexibility, etc- so it’s important for you to not focus on heavy weight and just play with tiny adjustments in your foot positions to nail that focus. If you follow those steps, you should feel the focus in your quads- and it should be hard! Do a few reps just like that to get it right. Make sure to throw your ego out of this one- you’ll have to go much lighter than usual to make this foot placement work effectively. If this seems too difficult, lower the weight and try again. Keeping your knees pointed far outward, press through the balls of your feet while moving the weight up slowly. After a one- to two-second pause at the bottom, begin to push the weight back up. Lower the platform as low as you can comfortably.
![quad sweep quad sweep](https://d3h9ln6psucegz.cloudfront.net/wp-content/uploads/2017/06/The-Leg-Press-for-Quad-Sweep.jpg)
It is an awkward stance compared to the standard glute and hamstring-dominant stance, but this one will work your quads like crazy! Your knees should be pointed far outward and you should be slightly up on the balls of your feet. If you locked the leg press after your first set, unlock it and lower the weight slowly. Your heels should be close together- about six to eight inches apart. Set 2: Now, move your feet to the bottom of the platform (heels almost off the bottom edge), feet close together and toes pointed outward even more than your first set. Do a few reps just like that to begin feeling that focus. If you follow those steps, you should feel most of the focus in your glutes and hamstrings. Keeping the knees pointed outward, press through your heels when moving the weight slowly. Don’t let the weight or platform bounce or rest at the bottom- just pause for one to two seconds there and begin to push the weight back up.
Quad sweep full#
Lower the platform as low as you can- you want a full range of motion and a full stretch in your glutes at the bottom. Make sure your knees don’t collapse inward (keep them pointed in the direction of your toes) and feel the weight in your heels. Unlock the leg press platform and lower the weight slowly. Set 1: Place your feet high on the leg press platform (toes aligned with the top edge), feet a bit wider than shoulder-width and toes pointed out slightly. If it’s too heavy, you’ll just be putting all of your energy into moving the weight instead of learning it. You don’t want it so heavy that you can’t focus on shifting weight around in your legs with different foot positions. Get ConnectedĪfter two warm-up sets on the leg press, add a moderate amount of weight onto the leg press machine- a little more than your warm-up weight but not quite as heavy as you would go for your first couple of working sets. Make sure all distractions are turned off even a song you love jamming out to during workouts can be too much of a distraction when learning the mind-muscle connection with your body. When putting your mind at your quads, I like to start with doing a simple exercise such as the leg press and simply play around with different foot and leg positions throughout a set to see where the focus goes.\ The more practice you have with this, the better your physique will build and change. The tricky part is coming up with exercises- or WAYS to alter exercises- that will take some of the glute and hamstring focus out and use your quads as the primary mover.įirst, you need to work on your mind-muscle connection throughout your body. And, sure, all of those exercises will definitely work your quads, too- it’s usually just secondary to hamstrings and glutes. It is easy to come up with leg exercises that work your hamstrings and glutes- squats, leg press, lunges… the list goes on. This is great if you are trying to build your quads, but troublesome if you want to keep the quad focus out and build glute and hamstring size and strength.Ģ.
![quad sweep quad sweep](https://pivotalmotion.physio/wp-content/uploads/2019/03/Picture2.png)
Many people are quad dominant- meaning, even if you are training your hamstrings or glutes, you can’t help but feel more quads during these exercises. When designing a program to develop quad muscles, I commonly run into two issues.ġ. Home > Blog > Sweep The Competition With Your Quads