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lower thigh ?

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(@joejoe)
New Member
Joined: 1 year ago
Posts: 3
Topic starter  

My legs have grown tremedously over the past few years, but there is a "catch". For some reason my upper thighs respond great, but my lower thighs to lag behind a little on size and definition to me (everyone else says they look great, but not to me).

Any suggestions?


   
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darko
(@darko)
Eminent Member
Joined: 2 years ago
Posts: 37
 

I find hack squats work great for the lower thigh, not the ones on the machine though, hold a barbell bend you with you heels elevated on some plates and squat down, the easyest way to put it is a deadlift holding the bar behind your back

Darko


   
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maxmuscle66
(@maxmuscle66)
Active Member
Joined: 2 years ago
Posts: 11
 

There is an exercise called the "sissy squat" which is superb for adding mass and size to you lower legs. Another is the "Smith Machine squat". Allow me to elaborate and explain.

The "Sissy squat" is to isolate the lower quadriceps. Despite being called a squat movement this is very close to being the same as a leg extension. You will feel a great deal of stress down where your quadriceps insert into the knee. In performing it you stand upright, feet a few inches apart, holding onto a support such a squat rack or power sled. Next, bend your knees, raise up on your toes and slowly lower yourself toward the floor. At the same time allowing your pelvis and knees to go forward while your head and shoulders tilt backward. Continue on downward as low as possible until your buttocks practically touch your heels. Stretch the thigh muscles and hold it for a moment and then straighten your legs and come back up into a standing position. You can flex your quadriceps hard at the top of the movement to develop maxumum cuts and definition.

With the "Smith Machine" squats it is especially easy to perform. You would tackle it as if you were going to perform a normal set of squats with the only difference being that of your foot placement. You place you heels just slightly forward of your shoulders. You will immediately notice that back strain is eliminated because you do not need to lean forward. You will quickly and keenly note an increased stress on the lower thigh portion of your legs, especially around the knee area.

Remember, that the placement of your feet during any squating type movement places additional stress on different areas of your quadriceps. For example, toes pointed outward, develop the inside quadriceps. Toes pointed inward, develop the outer quadriceps. This principle overlaps with regards to hand grips as well.

Max


   
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BacardiSlang
(@bacardislang)
Estimable Member
Joined: 2 years ago
Posts: 211
 

Great advice guys.
Hack squats and sissy squats will help improve lower thigh growth very much. The tear drop on your quads will become very large with those two exercises.


   
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(@joejoe)
New Member
Joined: 1 year ago
Posts: 3
Topic starter  

Thanks for the advice bro's. Most of the stuff you mentioned i have tried. Here the things I have found to be the most helpful
1) Smith machines squats like MaxMus said, but with lower weight. I do these with toes turned in and out and deeper squats. I don't even go up all the way, and then come back down for another rep.
2) Step-ups. with dumbells like doing lunges, but do them towards a bench. put your foot on the bench, and then step up.

My legs look good, but I'll pick any small part out and critic the hell out of it. later.


   
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(@thegame2001)
New Member
Joined: 1 year ago
Posts: 1
 

Best exercise is to squat. ANd don't stop at parallel. Squat ass to the grass(deep-butt to ankles). this will bring the teardrop up better than hacks or front squats.


   
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(@thickthighs)
Active Member
Joined: 2 years ago
Posts: 6
 

Hell yeah. TheGame is correct. When u squat; put that ass on the ground. Will build those hammys like u wouldn't believe, and will also help u getting that tear drop on those quads. I rarely do high reps, but every now and then I like to do the 20rep squat. Pick a weight that u think u can get 20 times, and do one set with it. Works very well to shock the system. Found it at a powelifting site; think it might have been Dr. Squat. If u want more info on legs, this is the guy, has held powerlifting records in the squat; and is actually a licensed physician. Some of the guys on here might remember the name of his web site; sorry, I can't remember off the top of my head.


   
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