What is the best exercise for quadriceps and hamstrings hypertrophy??
Your best exercises are what we call “compound movements.” These are multi-joint exercises that in addition to targeting certain muscle groups also recruit smaller, secondary stabilizer muscles to execute the move or maintain balance. Examples of compound exercises that target the quads include barbell squats, barbell or dumbbell lunges (including stationary and walking) and leg presses. Squats are probably the king of leg moves because they help strengthen your overall body, including your core. They also allow for a good range of motion and help develop balance. Lunges are also great, and can help with glute, quad and hamstring development. In terms of hamstrings, your best bets are deadlifts. There are several variations, but Romanian and Stiff-Legged deadlifts are typically the most effective at encouraging hamstring growth and flexibility. These can be performed with both dumbbells or a barbell. I’ve included links below. Pay special attention to form on these moves. Machines, lik
