Quad Building 101 📝 Free week of my full program in b!0 Trying to build quad cannons? Here’s how I structure quad training: 1️⃣ Outer quad (vastus lateralis) Bias: Leg press – keep hips flexed, go deep without letting your low back lift. 2️⃣ Inner quad (vastus medialis) Bias: Squat pattern – think hack squat, Smith machine, or high bar squat with heels elevated to maximize knee flexion. 3️⃣ Mid quad (rec fem) Bias: Leg extensions – fixed hips, extend knees. This is your only shortened-position

Want to build stronger quads and improve your knee stability? 💪 Try this simple but super effective quad exercise using a resistance band and a light weight. It’s perfect for anyone recovering from knee issues or looking to boost lower-body strength safely and effectively. Here’s how to do it: 1️⃣ Secure a resistance band to a solid anchor. 2️⃣ Place the band behind your knee and grab a small weight if you’d like. 3️⃣ Step back slightly until you feel some tension. 4️⃣ Start with a gentle knee