The deadlift split squat is a great low body exercise if you want to really focus on the quads. This is a constant tension movement – the quads never get a break, and that's great for hypertrophy.
Simply split squat or lunge over a barbell, grab the bar, and stand up. Switch legs and repeat for reps. Focus on your legs, particularly your quads, and minimize lower back action.
As a bonus, this variation requires more torso stabilization so you'll get some core work too.
related posts
Tip: Corrective Complex, Back
A corrective complex is where you find a restricted muscle, roll it, mobilize it, and then activate its antagonist. Here's one for your tight back.
Tip: Pop Your Sacrum to Squat Better
Your glutes won't fire properly if your sacrum is out of alignment. Try this and save a trip to the chiropractor.
Best of the Best of the Back
Dorian Yates had a big back, but he trained it wrong. You heard me, wrong. At least that's what Scott Abel says. But you know something? After we read this article, Scott convinced us. We're now doing it the Abel way.
Tip: The Ultimate Way to Warm Up
Stop wasting your time and get to the heavy stuff. These quick drills are all you really need.