00:00Hey, I'm Jonny Castano and I'm going to show you five of my favorite quad exercises.
00:11The first exercise, we've got a bodyweight forward deficit lunge. So what we're trying to do in this
00:17motion here, I'm trying to let my knee take over the front toe, which is going to isolate the quad
00:23and then which is going to shoot straight back up, okay? So it's different than a normal lunge
00:28because we're trying to isolate the quad through the motion. So pop, drive the knee forward,
00:33keeping your back heel flat on that plate.
00:46Exercise number two, sissy squat. Wherever you are, I want you to hold on to something firm.
00:51You're going to go into your tippy toes. With your knees, you're trying to drive them over the toes
00:56so you're isolating the quads. So there, I'm putting a lot of load through my quads. You
01:02can see them shaking there and just driving through. One thing I see people doing wrong
01:09is they collapse through their hips. That's going to take the tension away from my quads
01:13and put it into the glutes. So we want to make sure locking the hips, drive straight down
01:18to the ground and come back up.
01:29Third exercise, leg extension. One tip that I recommend is when we're kicking the pad,
01:34we're trying to point the toes towards the face to maximise engagement through the quads.
01:48Exercise number four, low stance on the leg press. So my positioning is super important
01:54with this exercise. Okay. So we're trying to leave the heels off the pad because we're trying to
01:59motivate midsole and toes to take over the motion, which is going to engage and isolate the quads
02:05through the exercise. Okay. So we're going to get a good range of motion there. I'm in a loading position
02:11where my quads are taking over, isolation, nothing too forward. You want to keep the tension all the way
02:17through, all the way down. So there you can see my heels off the plate and I'm letting my toes
02:24and midsole take over.
02:32Exercise number five, elevated heels with the deficit, loading the front dumbbells nice and high,
02:40So with this, you want to get nice and high. And then we want to make sure
02:44that we're getting to that nice low position. If you look at my knee over the toes, which that's going
02:49to isolate my quads through the motion and just coming back up all the way down.
03:10So with this, we'll see you tomorrow.
03:10So with this, we're going to take a break.
03:10So with this, we'll be right back.
