How do I build the muscle down the center thigh? Q&A

[BABY1]

Two exercises that are effective at targeting the rectus femurs.
by Eric Broser



Q: I know that it’s necessary to have a low bodyfat percentage in order to see the muscle that goes down the center of the thigh, but are there any quad movements that help bring it out?


A: The muscle you’re referring to is the rectus femoris, and it is certainly true that unless you’re at single-digit bodyfat, you have little chance of seeing it—even if you’re flexing at full intensity.
That said, there are two exercises I have found to be particularly effective at targeting the rectus femoris, and doing them regularly will help to thicken it significantly. The first movement I recommend is the old-school sissy squats. They’re a much underutilized exercise, in my opinion, as they really add detail to the fronts of the thighs—and they’re anything but for sissies. Done correctly and with proper effort they can cause a searing burn in your quads that’s so painful, you may end up crying like a sissy. Here is a link to a Web page that shows you how to properly perform this movement: Weighted Sissy Squat.
A second exercise you can add is leg extensions performed with your feet pointed straight ahead, rather than flexed. To hit the rectus femoris even more intensely, put the seat back far enough that your torso is leaning back a bit.
Oh, and if you’re especially brave, try supersetting the two. Ouch!

[Miss Springsteen]

Re: How do I build the muscle down the center thigh? Q&A

Awesome read! Legs are my favorite part to work and im always looking for new ways to build em up!

[WidowMaker]

Re: How do I build the muscle down the center thigh? Q&A

Ok here is another way to do it but i requires at least 2 spotters, a power rack, optional box, and blue/green or black bands (depending on your strength level).
O!!! and a fear this ***** attitude to the iron!!!

Grab 2 heavy bell and put them at the center sides of the power rack (unless the rack is bolted down--then coke to the bottom center of rack).
Then choke whichever color band you need; one to each bell and up and around the bar sleeve.
Have your spotters handy and ready.
Now unrack the bar (with or without plates-depending on your strength level).

With or without a box squat!
The band will add extra resistance to the upward push generating more torque on the frontal thighs as well as the hams!
This more you fight to balance through the set the more emphasis is put in these areas and yes; it will fatigue you quicker so have some good, smart spotters ready!

[Michelle Hayden]

Re: How do I build the muscle down the center thigh? Q&A

This article is "building down inner thigh muscle" not up (did I miss something)?..I do inner and outer abductor. Many reps but not too heavy, and I also do pull ups with a barbell between my legs and do three or four sets of 15 reps. Works really well for tightening up that...gap you all know what im talking about. Of course alot of cardio.

[Michelle Hayden]

Re: How do I build the muscle down the center thigh? Q&A

"Center thigh" I also do the presses, but not alot of squats, as they build up my thighs, which I really dont need haha!

[WidowMaker]

Re: How do I build the muscle down the center thigh? Q&A

Two exercises that are effective at targeting the rectus femurs.
by Eric Broser



Q: I know that it’s necessary to have a low bodyfat percentage in order to see the muscle that goes down the center of the thigh, but are there any quad movements that help bring it out?


A: The muscle you’re referring to is the rectus femoris, and it is certainly true that unless you’re at single-digit bodyfat, you have little chance of seeing it—even if you’re flexing at full intensity.
That said, there are two exercises I have found to be particularly effective at targeting the rectus femoris, and doing them regularly will help to thicken it significantly. The first movement I recommend is the old-school sissy squats. They’re a much underutilized exercise, in my opinion, as they really add detail to the fronts of the thighs—and they’re anything but for sissies. Done correctly and with proper effort they can cause a searing burn in your quads that’s so painful, you may end up crying like a sissy. Here is a link to a Web page that shows you how to properly perform this movement: Weighted Sissy Squat.
A second exercise you can add is leg extensions performed with your feet pointed straight ahead, rather than flexed. To hit the rectus femoris even more intensely, put the seat back far enough that your torso is leaning back a bit.
Oh, and if you’re especially brave, try supersetting the two. Ouch!

thebonearchitect.wordpress.com/2010/01/01/calling-all-hipsters/

this is the center frontal thigh muscle as stated and it can be developed very well as my wife can attest to this.
As she is not a powerlifter like myself but she knows the benefits of strength training to help with her cross training!
Yes as you build this muscle area you will also build the quads cos there is no way around this.

vertical leg presses will build these better than 45 degree leg presses but the key to building them is keeping your feet close together not shoulder width or further apart when using the leg press.