Hypertrophy Uncategorized

Build bigger quads with leg extensions

Leg extensions are the perfect primer move to increase blood flow to the quads and prepare them for much tougher lifts, says John Meadows

John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio.

Iron Insights

Primer punch
Leg extensions are a very interesting move and although they aren’t a primary lift for quad development I see them like jabs in boxing: they are a primer move. They definitely have a place in hypertrophy training programmes but they aren’t a knockout exercise.

Growth target
One of the best aspects of the leg extension is that you can change your foot position which drastically alters where you place tension in your quads. For instance, point your toes up and you can really feel it more in the higher parts of your thighs.

Blood rush
By pointing your toes down and doing heavier partial reps you can target and develop a more impressive teardrop. And the beauty of the leg extension is that if you do it right, you know it’s working because you can really feel the blood pumping into the muscle.