Four-time Mr. Olympia Jay Cutler has made his mark on bodybuilding history not only with his incredible physique, but also with his massive legs and iconic “quad stomp” pose. Although he has hung up his competition trunks, he still trains seven days a week and shares his wealth of experience. He recently revealed which exercise he considers the absolute best for achieving maximum pump in the thigh muscles.
To the surprise of some, it’s not some difficult, complex exercise, but the leg extension on a machine.
Why leg extensions, specifically?
Cutler explained that leg extensions are the ideal tool for warming up your legs and utilizing the “pre-exhaust” method before tackling heavier multi-joint exercises, such as barbell squats.
“I usually use this exercise to warm up my knees. At the same time, it gives me a bit of pre-exhaustion and drives blood directly into the muscles. This pumps up the quadriceps a bit before we move on to the heaviest exercises,” explains Jay Cutler.
Proper technique is key
If you want to get the most out of the front kick, it’s not just about mindlessly kicking weights in front of you. Cutler emphasizes that the key to building muscle is keeping your quadriceps under constant tension, achieving maximum stretch in the bottom position, and a strong contraction at the top of the movement.
“Everything must be fully under control,” advises the legendary champion. “It’s basically about constant tension, a proper stretch, and that hard contraction at the top—that’s extremely important.”
Cutler’s training routine for front raises:
- Number of sets: 4
- Number of reps: approx. 10 reps per set
- Rest: 45 to 60 seconds between sets
Jay Cutler had to go through a tough trial before reaching the top, and before winning his first title, he finished second four times behind Ronnie Coleman. Not even losing the title in 2008 stopped him, and in 2009, as the famous “Comeback Kid,” he reclaimed the crown. His legs have always been a huge asset for him.
Whether you’re a beginner or an advanced trainee, incorporating front kicks right at the start of your leg workout can help you not only protect your knees from injury but also maximize muscle growth. Try Cutler’s routine in your next “Leg Day” workout and see for yourself!
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