Turnip Thighs

Diagnosis

Some people gain quad mass easily only in their upper thighs, creating an imbalance between the upper and lower regions. This problem is known popularly as turnip thighs, named for the vegetable’s top-heavy shape. Turnip thighs generally correspond with overdeveloped glues and a scarcity of quad detail. This flaw is caused by a reliance on power squats and leg presses and a lack of exercise variety. Although it’s not nearly as problematic as flat-tire disease (see Problem 9), turnip thighs must be addressed or the condition will worsen.

Remedies

• To stress lower quads, do leg presses and hack squats with your feet set low on the footrest and your heels nine inches apart.
• Avoid power squats: heavy low-rep sets with a wide stance and the bar held low on your shoulders.
• Unless you require them for injury prevention, do not use knee wraps or any other power accessories. Focus on full controlled reps when doing leg extensions. Flex at the contractions of each rep.
• Forget about the poundage and instead concentrate on directing the stress to the lower half of your quadriceps.

Lower-Quad Prioritization Routine

Professional's Advice

Chris Cormier often does hack squats facing the machine with his feet on the floor, creating an angle that stresses his lower inner thighs.