Did you know that hack squats, Smith machine squats, and Bulgarian split squats target your entire quad but emphasize the inner part-specifically, the vastus medialis, which creates that teardrop shape near the knee? This happens because these exercises place the quads in a more lengthened position, where the vastus medialis tends to be more active. Meanwhile, leg press, single-leg press, and horizontal leg press also work the whole quad but shift more focus to the outer part-the vastus laterali
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Pull-ups are one of the most popular back exercises. There are several different grips you can use and while there will be overlap of the muscles hit between all of them, you can emphasize different areas.A wide overhand grip hits the teres major and teres minor. An overhand middle grip shifts the focus to the middle lats. An underhand grip emphasizes more lower lats and biceps. A neutral grip targets the middle and lower lats. | Pfau Fitness
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