QUAD DEVELOPER 🦵 When I first started doing these I used dumbbells around 30 pounds. I neglected my legs for years due to back problems. Today I used the 80s. These things absolutely suck. They burn so good. Quads take a beating. Try em out!

I like it but if you were at the gym when it’s busy. You are occupying a cable area and taking a bench 😂 I’d be like F this guy

Very true. Helps to be the biggest dude in the room 🤣

They make boxes for stuff like that, so that someone else can use that bench

Great observation!

I gotta admit I’m going to try these out tomorrow

Come back and report!

Did 3 sets of 25 with bodyweight I liked the hand support. I’ve got a knee I’m constantly aware of and that let me focus on the quad Weak links: feet and conditioning in this movement I’m keeping it. I needed another 3D unilateral quad movement besides Bulgarians and lunges

Glad it worked for ya!

Wait, but a sarcopenic personal trainer told me that you cannot build muscles with more than 6 reps!

I've heard that building muscle is impossible across all mediums! Just give up!

Please don't say that out loud, the number of morons who'd believe it is higher than you'd think. 😆

You aren't wrong. Most are just afraid to do the dang work, let's be honest.

All quad or you get some tushy burn in there also?

Glutes burn yes. Especially at the end.

Its going in to this week's leg day then.

If you want a little more glute emphasis go to full extension at the top and/or raise the step up a bit past 90 degrees.

Roger that

Definitely going to add this in my routine. I started doing legs on push and pull day. Push is squats and pull is leg extensions and curls, but I think I'll add this to my push day stuff.

Give em a shot. I used to do bodyweight with these for sets of 100 and they were pure hell. I recommend bracing to a pole or squat rack (as I do in the video) with your non weighted hand to aid with stability. Just focus on those quads burning.

Will do, I can use my power tower!

Couple months ago I added unilateral leg presses on the smaller pin loaded machine in my gym. It allows really focused quad action...foot lower on the plate than I can with my compound lift (heavy hack squats). Progressing nicely....

I imagine those are brutal!

Definitely will be adding this in, thank you for sharing 😊

How did you get past your back problems?

Banded side steps DAILY. These attack the glute medius muscles which stabilize your hips and protects your spine. I do around 400 a day. When I first started these, a set of 20 was brutally hard. Now I do 4x100 Along with these I do a ton of laying trunk twists. Lastly, I do posterior chain work focusing on glutes and hammies 3x/week. One of my favorites is low back extensions from 45 degrees. I round my upper back and focus 100% of my efforts on the glutes and hammies. I do NOT come up to a full extention, mind you. I stop just below so I don't hyperextend my lumbar spine. All the load should be in the glutes and hams. These have changed my life. Try them.

Wow, thanks man. I wasn’t expecting a reply let alone legit advice like that. Appreciate it.

No problem! I had years of struggles with my back. I hope it can help!

Gonna start it off slow tomorrow. Thanks again.

Let me know how it goes. I saw big improvements within days.

Strong

I love these. Seem to forget about them.

I love to hate them. They work!

I don't know why I never thought of that. That's a great idea. Thanks for posting.

Give it a try. I learned these from a IFBB Bikini Competitor

This man’s a Genius 🦾

@DonTheDon247 Haha, thanks! Maybe not quite a genius, but been around the block when it comes to weights!

That’s a glute burner as well

これめっちゃいいですね。自分のトレーニングに取り入れます💪

Let me know how they work for you!

いつも両手にダンベルを持ってブルガリアンスクワットをしていますが飽きてきた所です。

You'll like these. A bit different and more stable.

Major quad blaster!!! Monster burn!

They're still recovering

Thanks. Interesting. Is getting a slight push off with the ball non-working foot intentional or would you think it's worth trying it with a step back onto the heel of the foot instead?

For me it's more intentional. My back still isn't great so that rebound off the foot alleviates a little pressure.

I think I give this one more chance.

Give it a go!

Guessing the arm assist isn’t providing much cheat once you get up there in weight?

The one arm assist helps maintain balance and coincidentally keeps the focus directly into the quads. I don't use it to cheat. I use it for stability. The stability protects the spine. Helps with bracing.

Why haven’t I ever thought to do that?

fantastic exercise. will include it to my leg day.

Going to try these out

Let me know how they go

Try tapping your heel to the floor instead of ball of foot and let me know what you think

I'll try it. What does that do?

Keeps your calf muscles from contributing to the rebound. Tougher lift from the bottom of the movement Just make sure the heel is kissing the ground, not smashing. God level: bend the rear knee so nothing touches the ground.

My coach has a variation where your back leg comes back and across the body at about 45 degrees. They suck!

Curtsy lunges! 🎂

Those look interesting

Respect the leg day Brother you're killing it

Thank you! I'm struggling today

This would definitely burn 🔥

Daddy can get it 🥵

Put a towel in the bench bro ffs

Also getting some calf work? Nice!

Definitely. I feel them through the movement.

This looks fun bro and I also have back problems. Thanks.

Adapt! They help!

Yeah you look gassed

Adding these to quad day for sure. Thanks, brother!

Enjoy!

Tried these yesterday and god dam! They will now be stock standard in my leg day roster. Cheers for the intro 🤙🏻

Happy to have helped!

Don't forget 500 mg of test a week and an assortment of other things in that cocktail, cheers.

Scott, excellent. I think your off-hand hold is an important "add" as it alters posture a bit and really lets you load the legs up. Good job!

Yes sir!!! For me, it's all about spinal stability. The hold allows me to brace and put all my focus into the quad. It's intentional.

Scott, it sort of reminds me a bit of Frank Zane's old leg blaster. It also allowed its users to lean a bit back. A few new machines also do this but they take up a lot of space.

I'll check those out. I enjoy the movement as all you need is a bench or a box. Simple and effective.