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TrainersEye · Quad, Thigh & Groin Health
Quad & Groin N
Trainer's Eye
Phase 3 · Quadriceps strength · Session N

Heels up.
Knees forward.
Quads on.

The positions that load the quadriceps hardest — heels elevated, torso upright, one leg behind.

  • Nsession
  • P3Quads
  • 12:00on the clock
  • — donecompleted

Depth builds the quad

Squat depth strongly influences how much the quadriceps has to do. Shallow squats build shallow strength.

You cannot isolate the VMO

The quadriceps fires as a unit. Train it through full range rather than chasing one part of it.

Eccentric strength protects

Strength while the muscle lengthens is what resists a strain. It is trained with slow lowering, not with stretching.

Three couplets · two rounds · twelve minutes · a thigh that holds

A

Heels up

Heel-elevated squat + goblet squat
A1

Heels-elevated squat

60 s · slow reps

Heels on a book; sit straight down with an upright chest, knees travelling over the toes.

Easier flat feet  ·  Harder hold a backpack

R1R2—
A2

Goblet squat

12 reps · ×2

Pack at the chest, elbows inside the knees; sit between the heels and drive up.

Easier bodyweight  ·  Harder heavier

R1R2
B

One leg

Reverse lunge + Bulgarian
B1

Reverse lunge

60 s · slow reps

Long step back, front shin vertical, torso tall; drive up through the front heel.

Easier hold a chair  ·  Harder hold a backpack

R1R2—
B2

Bulgarian split squat

8/side · ×2

Rear foot on a chair; lower straight down with the front heel flat and the torso tall.

Easier split squat on the floor  ·  Harder hold a backpack

R1R2
C

Lower it

Step-down + reverse Nordic full
C1

Step-down control

60 s · slow reps

From a step; lower the free heel to the floor over three seconds, knee over the toes.

Easier lower step  ·  Harder higher step

R1R2—
C2

Reverse Nordic — full

8 reps · ×2

Lean back as far as you can control, ideally to the calves, then drive back up.

Easier partial range  ·  Harder arms crossed

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The quadriceps is the body's biggest brake. It is trained slow and through full range.
  2. Three seconds down on every rep — the lowering is where quad strength is built and lost.
  3. Quad tendon pain just above the kneecap: keep the range shallow first and deepen it week by week.
  4. Knee over the second and third toes. A knee falling inward is a rep that did not count.

Tick it off

MovementRound 1Round 2Best
A1Heels-elevated squatslow reps in 60 s —
A2Goblet squat12 reps
B1Reverse lungeslow reps in 60 s —
B2Bulgarian split squat8/side
C1Step-down controlslow reps in 60 s —
C2Reverse Nordic — full8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-N