Quadriceps

A deep anatomical review of the quadriceps femoris. Learn the functions of the lateral, medial, intermediate, and rectus heads, and understand their role in knee extension and body stabilization during complex multi-joint movements.

Squats

The king of leg exercises. We will break down the biomechanics of the classic barbell squat, the role of the quadriceps as primary drivers, and how proper foot placement and squat depth influence the activation of different thigh muscle groups.

Front Squats

A variation that maximizes load on the anterior thigh. Discover how the vertical torso position in front squats alters force vectors and why this exercise is indispensable for building a high 'teardrop' above the knee.

Leg Extensions

An isolated exercise for refining the definition and separation of the quadriceps. Learn how to properly adjust the machine to avoid unnecessary stress on the patella and achieve peak muscle contraction at the top of the range of motion.