Barbell front squats. Jan 27, 2023 · class=" fc-falcon">Step into the squat rack and unrack the barbell onto your upper back.
Keeping a narrow stance in your front squats helps to target the outer quad.
However, the Smith machine forces you to plant.
Best for Muscle Mass: Smith Machine.
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Front squats are a great squat variation for targeting the outer quadriceps.
Bodyweight Jump Squat: 5 x 5.
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Probably the first exercise that comes to mind when you think of.
Conversely, the classic low bar squat forces you to bend over more and makes the posterior chain muscles (hamstrings and glutes) even more involved in the squat.
However, the Smith machine forces you to plant.
Smith Machine Leg Press.
After 10 seconds, lower down to position two, about two inches lower.
Most leg workouts start with free-weight squats—and rightly so—since the squat is the single-best overall thigh builder known to man.
Jul 31, 2009 · Place your feet shoulder-width apart, about two feet out from the wall, and lean your back against the wall.
Incline glute bridge.