WebMar 10, 2024 · Dynamic stretching for 3–5 minutes. Choose 2–3 of the exercises below. Accompany your “quad work” with 1–2 hamstrings exercises. Perform 2–3 times per week. Do 8–12 reps and 2–3 sets of each exercise. For cardio, choose one of the quad-friendly cardio options below. Do 2–3 of the quad stretches afterward. WebMar 19, 2024 · You can use a closer foot position to target the outer quads to a greater degree. Use a wider stance to work the inner thigh and more thoroughly exhaust all areas of your quads. Keep your feet low on the sled. It's harder than using a higher foot position, but if you're looking to zero-in on the quads, keep it low. 5.
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