These are four highly effective quad exercises that you probably haven’t tried before, all emphasizing a deep stretch for maximum muscle activation.
Smith machine squats with a twist involve performing long, partial repetitions. This means you stay in the bottom half of the squat throughout the entire set, maximizing time under tension. These are challenging, so start with a lighter weight than usual.
Second, reverse Nordics offer a deeper stretch than any leg extension machine. Loop a resistance band around a squat rack, kneel down, and lean back while maintaining straight hips. Descend as low as comfortably possible and squeeze your quads to return to the starting position. Progress to bodyweight reverse Nordics when you’re strong enough.
Third, sissy squats are deceptively difficult despite their name. Hold onto a cable or stable object for balance. As you lean back, raise onto your toes and allow your knees to track forward. Research indicates this movement won’t harm your knees but instead strengthens them.
Fourth, Smith machine deficit split squats are the ultimate challenge. Stand on a slightly elevated surface, like a weight plate, to increase the range of motion and intensify the stretch. Perform split squats using the Smith machine for added stability. These are best saved for when you’re ready to push your limits.
