Blast Your Quads With This Challenging Superset

Here is a superset you can do that will absolutely light up your quadriceps. As these exercises require minimal equipment, they can be done both at home or the gym.

Exercise 1a) Negative 1.5 Rep Heel Elevated Squats

As you can see here, in this squatting variation the knees track well past the toes. This is intentional. ⁣⁣⁣

Coaching Tips:

Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits.

Elevate your heels on weight plates, or another stable elevated surface. Adopt your preferred foot width and positioning. Your head, torso and hips should be in a stacked position.

While your heels will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning your feet to the floor (and surface).

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now perform a squat and take 3-5 seconds and lower yourself down to a range where you are able to maintain proper form. Stand halfway up, squat back down, and finally, press your body away from the floor and back to the top/starting position (all at normal speed). This is one rep.

When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position. Many people make this mistake.

In the bottom position, your knees will likely be ahead of your toes.

Press your body away from the floor and back to the top/starting position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

In terms of breathing, do what works and feels best for you.

Exercise 1b) Band Resisted Leg Extensions From Bear Crawl (with feet elevated)

This exercise strengthens the quadriceps, improves shoulder/scapular stability, and lumbo-pelvic stability. You will elevate your feet on a bench, couch, or other stable surface.

Coaching Tips:

Hold a resistance band in your hands, and loop the band behind your knees. There should be resistance in the band for 100% of the exercise.

Elevate your forefeet on a bench, couch, or other stable surface. Get into a bear crawl position. Your head, torso and hips should be in a stacked position.

Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor.

Your hands should be roughly below your shoulders, or slightly ahead. Figure out what works and feels best for you.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.

Now use your quadriceps and extend your knees. Pause for a count when your knees are fully extended and really contract your quadriceps. Do not let your knees hyperextend, and make sure the movement is smooth and controlled.

Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position.

For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Prescription: Do 2-5 sets of this superset, and rest for 1-2 minutes between sets. A rep range of 6-8 for the squats, and 10-15 for the leg extensions is a good benchmark.

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