QUAD SWEEP

What is a good exercise for building the outer sweep of my quadriceps? My legs are very straight up and down. How can I change the shape of them? Any info would be greatly appreciated.

Bill Friedman
Tulsa, Oklahoma

Working a specific area of the leg comes down to foot placement. To work the outer sweep you have to have a narrow foot position. You want to place your feet about 6 to 8 inches apart. This foot placement will help you target that area.

I also like to use continuous tension on the quads when I train the outer sweep because I feel it really helps target the area better and I get a more intense workout. Continuous tension is performed when you don't lock out on a set completely For instance, if you were squatting you wouldn't straighten your knees out completely on the way up.

My favorite exercise for building that outer sweep is the Smith-machine squat. Place your feet out in front of your body - your feet should be about 6 inches apart and slightly angled. Do not completely come all the way up when you start squatting. Keep continuous tension on your thighs.

That brings me to my second exercise, the leg press. Place your feet low on the platform about 6 inches apart and perform your rep count without locking out the knees.

The third exercise is the hack squat. Keep your feet 6 inches apart and high on the platform out in front of you. Go all the way down, but don't lock the knees on the way up.

Basically, you can make any leg exercise effective in working the outer sweep by changing your foot position and stance. Here is a good outer leg sweep exercise program that you can follow