Legendary master trainer and Optimum Nutrition athlete Charles Glass recently stopped by the Muscle & Strength HQ with physique competitor Qaden Lee to drop some knowledge on exercises that optimize muscle gain.
In today’s episode, Charles and Qaden give us some adjustments to three popular leg exercises to help you add size to both your hamstrings and quadriceps.
Exercise 1: Leg Press
Charles likes to make the primary exercise of his workouts the leg press. Charles feels as though it is one of the best exercises to keep constant tension on the quadriceps.
Foot positioning is of greatest importance with this exercise. Placing the feet too high will target the glutes and hamstrings to a greater extent, while placing the feet too low can risk injury to the knee.
Exercise 2: Hack Squat
After finishing up with leg presses, Charles and Qaden head over to the hack squat machine. For this exercise, you want to keep your back flat against the padding while also making sure your feet aren’t placed too far out or in.
When performing the hack squat, you want to push through your heels.
Exercise 3: Stiff Legged Deadlift
To get a better stretch with the stiff legged deadlift, Charles recommends performing them from a deficit. To do this, you’ll need to set up a couple of plates or a platform.
While pulling the weight, it is important to remember to pull through the glute and get a good contraction at the top of the motion.