Bigger Quads: This NEW Study is Epic

Summary by Krater

This video examines a scientific study comparing normal leg extensions to a 40-degree hip-flexion variation, concluding that leaning back during leg extensions leads to greater rectus femoris growth.

From the video

Answers: Are leaning back leg extensions better for quad growth?

• quadriceps hypertrophy
• leg extension variations
• rectus femoris growth
• hip flexion angle in leg extensions
• muscle activation measurement
• combined knee and hip extension exercises

Exercises

• leg extension · machine · 3-4 sets, 15-20 reps
• reverse nordic curl · bodyweight
• sissy squat · bodyweight
• squat · barbell
• lunge · dumbbells
• leg press · machine

What it concludes

• Leaning back leg extensions grow the rectus femoris part of the quads more than typical leg extensions.
• Reverse nordic curls and sissy squats are great alternatives if you cannot train leaning back leg extensions.
• The quads can also be trained with combined hip and knee extension exercises, but may grow the vastus parts of the quadriceps better than isolated knee extension exercises.
• To maximize overall quad growth, both combined hip and knee extension exercises and isolated knee extension exercises are a great combo.