Whether you have big or small outer quads (compared to your inner quads) is more likely to do with genetics. As a result, it’s hard to categorically provide exercises that exclusively target the outer quad more than the inner quad. The answer? It really depends on who you ask.Īlthough many strength athletes will swear by using a narrow stance and having your feet pointing inwards during leg exercises to focus more on the outer quads, there is currently little scientific research that backs it up. You see, this relates to one of the most heated debates amongst personal trainers and gym goers around the world… “ is it possible to train the outer and inner quads separately?“ You may think creating a list of the best exercises for the outer quad is relatively straight forward, but that couldn’t be further from the truth. This article delves into everything you need to know about training the elusive “outer quad” and includes a list of the 8 best exercises to get started.

To complete that X requires width to the thighs as they flare away from the waist.If you’re looking to target your outer quads and discover which exercises will help you isolate this part of your legs, you’re in the right place…

A great V-taper results from having wide shoulders and upper back along with a narrow waist. You already know that the top of that X is a V, or a V-taper. Why? They have a highly pronounced outer sweep.ĭo you need one last compelling reason why you should want better quad sweeps? We’ve been talking about the “X-Frame” for years now. Yet all I ever hear about is how great my quads are. At the great risk of seeming arrogant and/or delusional in comparing my quads to Jay’s (as I am well aware we are virtually two different species), I can also state that my measurement is nothing to brag about. Olympia titles and were the centerpiece of one of the most iconic photos in bodybuilding history – the “quad stomp” at the 2009 Mr. What made his thighs so stunning that they helped him win four Mr. Instead, he chuckled and told me, “My quads don’t measure as much as people would think they do – they just have that shape to them.” Granted, there is no doubt in my mind that Cutler’s quads taped out to at least 29-30 inches in shape, but that’s not the point. Years ago, I asked Jay Cutler what his thighs measured. Otherwise, the quads are what we call “straight up and down.” Interestingly, two sets of quads can measure exactly the same, but the pair with excellent sweep will appear to be much larger than the legs that lack that quality. Genuinely impressive quads that make onlookers blurt out “holy shit!” also have a certain shape to them that we refer to as “outer sweep.” When viewed from the front, the quads bow out to the sides. The thing about the quadriceps is that mere size isn’t what makes them impressive. True bodybuilders want a physique that is balanced and fully developed from all angles. If you’re only concerned with how you look in long board shorts or in pants, that may not be the case, but if so, you wouldn’t have even glanced at this article. NPC National Bodybuilding Championshipsīigger Isn’t Better – the Illusion of Bigger Is BetterĮvery bodybuilder worth his salt wants huge legs.

2014 NPC Steve Stone New York Metropolitan.2014 IFBB Australian Pro Grand Prix XII.

2013 NPC National Bodybuilding Championships.2013 IFBB Australian Pro Grand Prix XII.2013 NPC USA Bodybuilding Championships.2013 NPC Steve Stone New York Metropolitan.

Improve quad sweep