Apparently, it is difficult to exert effective influence on the entire group of the popliteal muscle, using one exercise. Add two or three exercises aimed to impact on these muscles. Select one of the exercises to work through the entire quadriceps muscle:Leg Extension sitting (4-5 approaches, 10-12 repetitions)Sissy squats (4-5 approaches, 10-12 repetitions)Then select one of the following exercises:Back squat rack in a narrow (4-5 approaches, 10-12 repetitions)Front squat (4-5 approaches, 10-12 repetitions)Then select one of the exercises for accented impact adductor:Hack-squat with feet placed in front of the body (4-5 approaches, 10-12 repetitions)Hack-squat with feet under hips (4-5 approaches, 10-12 repetitions)The leg press with high-Feet (4-5 approaches, 10-12 repetitions)The leg press with low-Feet (4-5 approaches, 10-12 repetitions)Then select one of the exercises aimed at leading and supporting muscles:Front squat with a rack Smith (4-5 approaches, 10-12 repetitions)Hack-squat with feet placed in front of the body (4-5 approaches, 10-12 repetitions)Hack-squat with feet under hips (4-5 approaches, 10-12 repetitions)Successful you workout and beautiful body, and friends.Literature:Per Tesch. Bodybuilding for all. - Moscow: Publishing House of Penguin Books, 2002. 160s., Illus.