FT Questions....

[righty]

You could try:

Leg press with an externally rotated hip position (like the frog stance that Altamir suggested. instead of a 3-4 sec descent (unless you need that for focusing on the VMO), I'd do 1 ½ rep, i.e., Full rep followed by a ½ rep from top mid point to top and then followed by the next full rep (regular rep tempo with deep range of motion still)

you can Do lunges or Romanian split squat variations that way, with DB's or on a smith (I'd not use a BB for the MR's)

I you want use DB's I do them romaian a Romanian split squat form (not walking lunges) and switch sides on the DB's. Set would be 4 Left / 4 right / 4 Left / 4 Right, etc. until you've done 6 sets of 4 for each leg. (No resting between switching sides except to drop the DB and roll to th either side (hold DB on the side of the working leg) or simply pick up the DB you've got ready at arms reach.

Do em like this: https://www.youtube.com/watch?v=I1Ee3M6SDgQ , but switch sides rather than doing drop sets.



You could also set up a leg press or even a standing squat with bands to emphasize tension at the (knee) extension end of the range of motion.

-S

Well, the leg press variant outlined above finally rotated into view in my workout schedule.

Now, I did these as a muscle round - taking the one and a half movements as one "rep" equivalent, then following the MR pattern.

Not only did the suggested stance allow for a deep ROM - to the bottom stops, in fact, but the stimulus was absolutely incredible.

The net result, without waxing lyrical about each rep, was that today I have the best-feeling DOMS ever in the teardrop and inner thigh area and, incredibly for me, absolutely no post-exercise knee pain whatsoever.

These are IN as a staple exercise.

The Romanian split squats will be in the next leg rotation.

Thanks very much - awesome exercise.