Quad Building 101 📝 Free week of my full program in b!0 Trying to build quad cannons? Here’s how I structure quad training: 1️⃣ Outer quad (vastus lateralis) Bias: Leg press – keep hips flexed, go deep without letting your low back lift. 2️⃣ Inner quad (vastus medialis) Bias: Squat pattern – think hack squat, Smith machine, or high bar squat with heels elevated to maximize knee flexion. 3️⃣ Mid quad (rec fem) Bias: Leg extensions – fixed hips, extend knees. This is your only shortened-position