Oxygen USA — September-October 2017

26 oxygenmag.com

move move FORM  FUNCTIONFORM  FUNCTION

Quad goals

Carve a pair of crushworthy

thighs with these teardrop-

targeting moves.

SAMPLE FORM QUADRICEPS WORKOUT

Exercise Sets Reps Resistance Rest Between Sets

Front Squat 4 8-10 moderate/heavy 3-4 minutes

Reverse Lunge 3 10-12 moderate 1-2 minutes

Leg Press 3 8-10 heavy 3-4 minutes

Bar Sissy Squat 2-3 15-20 light/bodyweight 1-2 minutes

FORM: BAR SISSY SQUAT

You may have avoided traditional sissy squats in

the past because of the added stress on the knee

in a hyperfl exed position. Using a fi xed bar reposi-

tions your bodyweight so it is not directly over the

patella while de-emphasizing the role of the glutes

and hamstrings, placing more emphasis on the

quads and vastus medialis oblique (VMO).

Position a barbell in a rack (or set the bar in a Smith

machine) so it hits you just below your knees, lightly

touching the backs of your calves. Stand with your

feet hip-width apart, toes straight, knees aligned

with your toes.

Lead with your hips and squat backward over the

bar while keeping your torso as vertical as possible.

Descend until your knees make a 90-degree angle

over the bar and your hips make a 90-degree

angle with your thighs. This 90/90 position places

the primary tension on the quads without

hyperfl exing the knee under tension.

Keep your weight in your heels as you contract your

quads, fully extending your knees to return to stand-

ing — without hyperextending them and moving

away from the bar. The VMO is most responsible for

those last 30 degrees of extension; anything beyond

that range means the vastus lateralis takes over and

you develop side-heavy quads. So stand up com-

pletely until vertical but not beyond.

Keep your knees moving over your toes

throughout the entire move. To ensure

proper tracking — or incite extra VMO

activation — place a light medicine ball or yoga

block between your knees: A recent study with 13

college-aged women showed that squeezing a

physioball between your knees during the leg press

helped increase the activity of the VMO.

If your feet slip forward as you squat down, place a

heavy plate or even a small bench in front of you to

lock in your foot position.

If this move is too challenging, hold lightly onto

the machine or rack or hold a small plate with your

arms extended in front of your chest for counterbal-

ance. Conversely, if this is too easy, hold a heavy

plate at your chest with both arms to increase

resistance.

The vastus

medialis oblique (VMO)

is responsible for knee

stability and also gives

you that great teardrop

shape. Use these two

moves to load your

VMO for aesthetics and

injury prevention.