Learn how to add muscle size and sweep to your quads with three of my favorite quad-building exercises!
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Copyright © 2024 Nicole Wilkins. All Rights Reserved.
Learn how to add muscle size and sweep to your quads with three of my favorite quad-building exercises!
Copyright © 2024 Nicole Wilkins. All Rights Reserved.
If there is no hack squad machine. What would be a exercise that can be comparable ?
Log in to replyDo a barbell hack squat instead (you can find tons of videos of this on YouTube)
Log in to replyThanks, I needed this one 🙂
Log in to replyThanks Nicole!
Log in to replyThank you!
Log in to replyThank you. We also don’t have a Hack squat. What exercise or machine should I use instead? Our leg press is horizontal, does that make a lot of difference? Thx again for the video.
Log in to replyTry doing a barbell hack squat. Stand in front of the barbell and grab behind you. Squat down to pick up the bar and stand up keeping chest up as the bar comes up behind your legs.
Log in to replyHi Nicolle we don’t have a hack squat machine what other machine could I use !! I only at this point of my training can front squat 15 kg
Log in to replyLove a slow and controlled Hack squat!
Log in to replyHi Nicole,
I noticed you didn’t mention leg extensions for quads. Would this be a good machine to use for building this muscle as well? Thanks for the great videos.
Log in to replyYes!
Log in to replyGreat! I’ve had trouble really adding muscle to my quads which is frustrating when I see so many other women with a nice sweep! Will keep working on it and incorporate these too! Thank you
Log in to replyWe also don’t have a hack squat and I’m curious about leg extensions too. I typically perform leg extensions as a finisher after squats and leg press.
Log in to replyYou can do barbell hack squats. Stand with the barbell behind your body. Squat down, grab the bar and stand up with it behind your body. I would youtube this so you can see how it is properly done.
Log in to replyHi Nicole – so happy you posted this, I’ve been waiting to see some of your quad workouts! I noticed your title of the video is Quad Builders, but was wondering if you had any recommendations or tips on how to approach a Quad workout if your qauds are already defined. As a former gymnast, my quads are pretty stacked and I’m currently trying to build volume in my upper body to match my lower body. I don’t want to stop training legs but not sure the best approach when it comes to training them. Thanks! Jess
Log in to replyI would keep your reps higher (20 or more) and incorporate more plyometrics and less rest.
Log in to replyHi Nicole!
Log in to replyHi Nicole!
Log in to replyOoppss sorry that didn’t work! I was meant to say…I LOVE training legs but my quads are already a good size for what I want, if anything too big. What sets and rep range should I aim for to maintain the size while I loose the extra fat with diet and hiit cardio? Thank you so much!! Xx
Log in to replyWhen is best to incorporate cardio? Right before weight training? Cardio in am weight training in evening or vice versa?
Log in to replyI always do it at a separate time or cardio post weights.
Log in to replyHi Nicole, I hyperextended my knee a little bit in spin class. My knee feels unstable, sometimes it’s stiff on the outer part of my knee and when I try body weight squats to test how it feels, I’ll get a pain down the center of my knee cap after two sets. I’ve been sticking to upper body workouts and my cardio is using the arc trainer since there’s no pressure on my knee. Even though it’s not severe, it has put a halt to my leg workouts. How do I work with it or around it so I can still work my legs?
Also, this post was timely because I realized I focus most of my leg workouts on my glutes/hamstrings because I read they are usually weaker areas and important to strengthen. What kind of issues can stem from an imbalance between the front and back of the legs?
Log in to replyThank you!
Have you gone to the doctor to get it checked out?
Log in to replyUnfortunately, the knees play a roll in nearly all leg exercises- so my advice would be to try them all with light weight or no weight at all and avoid the ones that cause pain. Try doing exercises that keep your legs straight like kick backs, or abductor/adductor exercises- maybe even isometric exercises like wall sits.
If your quads are dominant it can cause low back pain and knee issues. Be sure to hit the front and back of your legs (hamstrings is the back, quads are the front).
Feel better soon!
Thank you for the advice. I experimented in the gym and found that the exercises where my legs were straight worked well. I also got my custom orthotics checked to see if it was time to replace them and it was. Over time my knee has gotten better but there’s still exercises I’m working up to doing. Thanks again for answering my questions.
Log in to replyHi Nicole, is it possible to maintain leg muscle tone by just doing leg curls, leg extensions, lunges (3/4 depth), wall squats with swiss ball without weights, abductor, adductor machines, calve raises? I have pelvic floor problems (getting old) and BB squats and leg press are exercises that put to much pressure on my pelvic floor. Or am I wasting my time by doing these isolation moves?
Log in to replyYou are not wasting your time, but if you are looking to increase your muscle, you need progressive resistance. If you are looking to maintain, those exercises will do that.
Log in to replyDo you have a certain tempo you use or change up and does it vary on certain body parts?
Log in to replyNot really- it changes up a lot. Depends on the bodypart, how fatigued I am, etc.
Log in to replyI like to do Bulgarian split squats I think these are good for the sweep.?
Log in to replyFANTASTIC video!!!! So informative! Nicole you are literally the best in the industry!!!
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