PUBLISHED ON Jul, 02, 2024
Tight Quads Holding You Back?
You don't have to have stiff and tight quads when trying to build bigger legs.
In this article, we will discuss exercises to help you avoid getting stiff when chasing stronger & bigger legs.
Why we get tight?
Often times during strength training people tend to hyper focus on movements that aim to grow muscles larger. What often gets neglected are the full range movements that allow the muscles to stretch under load.
An example would be someone doing machine quad extensions 2-3 times per week but never doing anything for flexibility. This will result in stiff quads over time which could potentially lead to tight and stiff hips.
How to avoid it:
To avoid getting stiff in the quads, it is important to prioritize movements that put the quads in a lengthened position.
While passively stretching the quads can feel good in the moment, it doesn’t do much to make sure you don’t continue to get tight.
Doing movements that put the quads under load in those lengthened positions will yield the best long term results. This is because you will not only be flexible, but strong in those end ranges of motion.
Let’s go over 2 movements that will help you avoid tightness while maintaining strength.
Reverse Nordic
Doing something like a Reverse Nordic will put tension on the quads when they are fully stretched. Allowing you to get stronger and more flexible at the same time.
You can use this movement as a warmup or cool down on your lower body days.
How to Start:
This movement can be very intense for some, so it is important that you take it slow and listen to your body.
If you are using the Hyper Pro, we recommend you start with the Hyper set at a 20-25 degree angle like shown below:
With this movement it is more important to maintain form at your pain free level than it is to reach the Nordic Bench or reach the ground.
Slowly improve by lowering the bench until you are in flat Nordic Mode.
Couch Stretch
The couch stretch is a highly effective movement for opening up the quads and hips.
Doing the couch stretch after a hard lower body day will help keep the quads from becoming tight and will help with a faster recovery.
How to Start:
Using a couch, bench, or the Hip Thrust Attachment on the Hyper Pro, place the working side ankle onto the surface like shown above. Almost like you are setting up for a Bulgarian Split Squat.
Then, gently kneel to the ground with your front leg held at a 90 degree angle.
You will then squeeze the working side glute to gently work into the stretch.
It is common to feel this stretch from the knees all the way into the hips.
You can make it an active stretch to help with strength in the stretched position by hinging at the hips like shown below:
In summary:
It is important to keep your quads flexible and strong to avoid tightness and improve leg muscle growth. Include exercises like the Reverse Nordic and Couch Stretch in your routine to maintain flexible and resilient quads.
Focus on actively engaging and strengthening your muscles in stretched positions for long-term benefits. Make these movements a priority to prevent tight quads and enhance mobility and strength in your leg workouts.
The Hyper Pro + Leg Developer
If you are looking for a tool to elevate your lower body training the Hyper Pro may be just what you are looking for.
It gives you everything you need to train the posterior chain from HEAD to TOE leaving no weak links behind.
Discover the 9 machines it replaces below:
Or if you are ready to upgrade your training and home gym, you can shop the Hyper Pro here
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