hit the quad.

This post is all about one of the most basic, yet most effective quad exercises - leg extensions!

Now I know you all know how to do these.. it's pretty self-explanatory. But did you know that by positioning your toes differently we isolate different muscles in our quadriceps?

Your quads are made up of 3 major muscles.

1.) The first is the outer quad - the vastus lateralis.

a. target this muscle by pointing your toes inwards!

this muscle is what gives your quads that nice outer definition and curvature above your knees.

2.) Second are your inner quads - the vastus medialis

(otherwise known as the "tear drop")

b. target this muscle by pointing your toes outwards!

this will help you to develop that nice "tear drop" shape in between your thighs. Thigh gap anyone? This is the healthy way to achieve that oh so infamous gap.

3.) Finally, there are your middle quads - rectus femoris.

c. target this muscle by pointing your toes upwards in a "normal" leg extension position.

I recommend performing each position 10-12 times for 3 sets.

Begin with light weight (around 20-30 pounds) if you are not used to performing these exercises.

If you feel like the exercises are too easy using about 30 pounds, increase to 50-70 pounds (or more if comfortable).