The quads are comprised of four different muscles:
1️⃣ Vastus Medialis
2️⃣ Vastus Intermedius
3️⃣ Vastus Lateralis
4️⃣ Rectus Femoris
For well-defined legs, it’s crucial to target each of these four muscles when training.
Compound exercises such as Squats and Leg Presses effectively engage the Vastus muscles, and can be complemented with accessory movements like Walking Lunges.
When specifically activating the rectus femoris, consider incorporating Leg Extensions and Sissy Squats. These exercises, especially when performed with a higher rep range, can intricately target and stimulate the rectus femoris, giving you a more balanced quad workout.
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