How to exercise your quadriceps?

　　I use barbell back squats to target the outer quadriceps, and leg presses or shoulder squats to target the rectus femoris and vastus medius. Additionally, to make the quadriceps angular, you must isolate it with seated kicks and scissor squats.

　　●1. Barbell front squat

　　Best for developing the lateral quadriceps.

　　Action: The same as the back squat, except that the horizontal bar is placed on the sterno-collar bone and shoulders, and the barbell is crossed (protected) with both hands.

　　Key points: Adopt a parallel and narrow stance, with your feet hip-width apart and your toes facing forward. The lower the squat, the better, so that the outer sides of the quadriceps can be fully contracted and stretched. The purpose is to prevent them from growing "outward" and "downward", and the thighs will be more shapely. If the middle and upper quadriceps are not developed enough, you can use heavy weights to do "front half squat" or "back half squat" exercises, but you must use a parallel and narrow stance.