Table of Contents:
Natural Leg Extensions to Build Quads
Video taken from the channel: Men’s Health
The Most Scientific Way to Train QUADS | Quad Training Science Explained
Video taken from the channel: Jeff Nippard
What Are the Benefits of Leg Extensions?: Fitness & Muscle Development
Video taken from the channel: eHowFitness
Leg Extension Tip! (Do This For More GROWTH!)
Video taken from the channel: Josef Rakich Fitness
Are Leg Extensions Safe After ACL Reconstruction?
Video taken from the channel: E3 Rehab
Jay Cutler’s Training Tips: Leg Extension Targeting Upper Quads
Video taken from the channel: Muscle & Strength
How To Do Leg Extensions With Perfect Technique (Grow Every Quad Head)
Video taken from the channel: Jeff Nippard
Step-by-Step Instructions. Place your hands on the hand bars. Lift the weight while exhaling until your legs are almost straight. Do not lock your knees.
Keep your back against the backrest and do not arch Exhale and lower the weight back to starting position. Do three sets of eight to 12.Leg Extensions Leg Extensions The leg extension is an isolation exercise for the quads. Benefits.
Builds size and strength in the quads; Strengthens ligments that are connected to the knee joint, helping prevent injury; Great accessory movement for a stronger squat; Typ.Technique 1) Sit on the machine, with both legs positioned under the pad. To maintain stability and positioning throughout the movement, ensure that you are holding onto the bars on the side and that your feet are pointing forwards.
2) As you exhale your breath, extend your legs using only your quadriceps until they are fully extended.How To Do The Leg Extension Sit up straight on the leg extension machine – imagine you have a seat belt pulling your waist into the seat. Adjust the pad so it.While the primary benefits of leg curls are strengthening and improving flexibility in your hamstrings, the exercise also targets other muscle groups.
To do a leg curl, you pull your heels toward your buttocks from your position on the machine (either seated or prone).The natural solution is to do a leg extension while your hips are already extended, or while you’re standing straight up. What about the sissy squat?
Isn’t that technically a standing leg extension? Yes, the classic sissy squat is a leg extension where the hips are extended. But for multiple reasons, the standing leg extension is the better option.The point of this movement is to strengthen the connective tissues. Isometric holds are great for this, and the L-sit makes up for the lack of ‘terminal extension’.
This is a great way to get one of the underrated benefits of the leg extension when you can’t use the leg extension itself.To perform a seated leg extension, adjust the seat back of the leg-extension machine so that your knees align with the axis of the machine. Sit on the machine and adjust the height of the ankle pad.
Plus, the functional training benefits realized in a leg extension do not carry over into real life. Unless you want to build up your quads for aesthetic reasons or improve kicking movements, the exercise is not very practical. Read more: 9 Exercises That Can Hurt Your Knees.Stability Ball Curls Stability ball curls combine the benefits of a typical leg curl with a strong core workout. Begin by lying face up on the floor with your calves propped on the ball.
Extend.The lying leg raise or lying straight leg raise is probably the first ab exercise that your trainer hands out to you when you step into your gym. It is a fat burning exercise that isolates the abs excellently, more so the lower abs.
What are Lying Leg Lifts Good for. The point where lying exercises score over other ab exercises is that it does not require any machines.Natural Leg Extensions to strengthen your quads without equipment! Skip navigation Dumbbell Substitute for a Leg Press: Fitness Training Techniques Duration: 3:01.
Lift both legs off the ground about 6 to 12 inches from the starting position (in this case, the floor) or about a 45-degree angle. With your core tight and neck relaxed, lower one leg toward the.Set up for the basic leg curl by stacking up the desired weight (about 20-45 lbs) on the machine and adjusting the lever according to your height.
Lie down on the machine in a prone position with the pad of the machine lever placed 1-2 inches under the calves.But, be sure to do what is comfortable and don’t go out of your way to do a variation that is painful. Lastly, you can also do single leg presses, which helps to target each leg unilaterally.
Related: The 6 Toughest Leg Press Variations. 5. Quick Weight Adjustments for Progressive Overload.
List of related literature:
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Natural Bodybuilding |
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| from Arnold |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Pilates Anatomy |
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| from Weight Training For Dummies |
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| from The Ballet Companion: A Dancer’s Guide to the Technique, Traditions, and Joys of Ballet |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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| from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention |
147 comments
Great guy. Met Jay Cutler. Great guy. Cool to the fans. And of course, hes a champion.
is it only You and me they stare kinda weird while trying to execute that last extention?
I love these stupid comments on jeff s page…yet why are you here? Oh that’s right to learn as your not as those unable type stupid comments. Seems girls will always talk and be jealous even if their wearing a boy costume.
Thanks sir!..do u have a dedicated ACL rehab program that a guy with post ACLR can follow for his rehab to come back to initial level of fitness?
Why do leg extensions burn so much? It doesn’t matter if it’s 60lbs or 85lbs after 8 reps, it burns!
Good stuff Jeff. I always want to know “why” I should do a thing. This video was laid out nicely, and you referred me to some interesting reading. Keep up the good work. Subscribed.
Lmao a video about growing your legs and this imbecile uses the leg extension machine for the entire video ������… Not even pause squats, weighted lunges, leg press etc
No wonder why his legs aren’t even impressive
I actually do leg extensions but use single leg at a time helps a lot for knee pain and isolates each leg
pointing your toes in any direction doesn’t change the type of tension on the quads lol. the feet are connected to a completely different joint
This video is perfect, thank you so much! I really struggle with our theoretical textbooks at school, I can’t even understanding basic principles. This makes it so much easier for me to fathom. Subbed, liked, new fan ❤️
2:20-29 ����Bro I swear I seen a guy in the gym doing this but without the straps
Oh I needed this…my legs be like vastus medial is who ������
Really?can get my quads to grow without heavy weight???I will try them!!!
I have done Acl and MCL surgery can I do Scott, leg extension and deadlift? & When can I do it?? PLZZ tell
Do you recommend to start leg extension immediately after ACL recon or atleast after 4-6 weeks?
Tom Platz did a fair amount of leg extensions both strict and horribly sloppy form
My ass always gets extremely sore after squats step ups but my quads never get sore why is rhis
Bro Jeff on the leg extensions has wrist straps, air pods, & headphones ��������
2:20
I use to hate legs now I work them 2 times a week. Once you feel that crazy pump in your legs after 3 months of training it’s something that I can’t explain. It’s amazing feeling and confidence is higher since my legs loom big now.
Aw man you should have just titled it a leg extension video.. a lot of us aren’t avoiding the exercise, we just don’t have the machine. If you train in a garage/basement/home setting, a leg extension machine is pretty damn low on the benefit:cost ratio
Stronger kicks? But why are all these internetpricks sayin that this exercise is bad for athletic performance wtf
One question why do you tap the weights is a guy thing are you just unsure about how far down are you going? Cause I always teach that no reason to hit the weight due to over a period of time you’ll break the weight like that
Big thanks for all the information you provide jeff, yours and athlean x are in my opinion the most informative and scientific evidence based youtube fitness channels when it comes to weight lifting.
for me dorsiflexion on leg ex hits rec femoris much more deeply
Jay THANK YOU! I’ve been doing leg extensions and can only feel it near my knees. I’m going to try your technique this week.
Dude even the first 20 seconds of this video motivated me to focus on my quads more
I feel like this one is one of the more lazier and non taxing leg exercises… Movements where you need to use your full body are better for quad training such as walking lunges or split squats.. I’ll do 7 or 8 reps and just get off this machine
Is okay to use a suicide grip for a back squat? What are the pros and cons? Is it dangerous?
can you please do a video on various machines for bench. people only focus on compound movements like bench press but neglect all the good machines that are at the gym for chest.
Make sure you guys check out my Quad Science Explained video for more insight and detail on other exercises for the quads! https://www.youtube.com/watch?v=KMnp7y6_sMA Peace!
Nerd Jeff reading a book while doing leg extensions would have been perfect.
Sad he doesn’t do these on his own channel! Now he has some clown Bosco, Butt Fuck or Butt Munch whatever his name is doing training videos and Jay is NEVER in them!
The 1st exercise does feel effective on the quads, but it’s way too painful as it over extends the top of my feet.
Did anyone else get suspicious, when there are just 3 “heads” marked on the thumbnail and one of them is the Sartorius?
Jeff, you are the most scientific bodybuilder I know! I learned so much about the human anatomy by watching your channel mostly your work out videos are awesome!!!!
i died when gym jeff had airpods in when he had the beats headphones around his neck
Whoa thanks man, I’ve been struggling with quads just to realize I’ve been doing it wrong.
Is there any literature that supports that heal elevated squats target the quads more?
1:35 https://mennohenselmans.com/squats-vs-hip-thrusts/#::text=Squats%20led%20to%20significant%20muscle,difference%20wasn’t%20statistically%20significant.
time to make an update!! Squats are indeed the best glute builder!!
Clear and to the point, I wish all tutorials were as good as the ones Jay has done so far…keep them coming,..
With the rectus femoris being a hip flexor also, does it suffer the same fate as the hamstrings during the squat regarding the simultaneous lengthening and shortening? I’m just wondering if the RF will grow equally to both vasties with the back squat? Thank you love your work
Thank you! That’s all I needed to know about leg extensions!
Just because of the effort you put into those small example clips I liked the video
Horrible advice. Should be titled 2 exercises to destroy your knees
Regarding knee extensions, over time they definitely do thin the patellofemoral joint cartilage, which can lead to chronic patellofemoral joint syndrome, which is very painful and very hard to alleviate.
Happy Birthday bro!! Hope you had an amazing day and that the future holds great thing for you. ��������
If you like infomercial type guy yelling at you, WATCH THIS!!!
Reason that leg day is mostly skipped and over looked is due to laziness. Legs show true self discipline. Most dont have it. I see it all the time.. Going through the motions doesnt count either
On the first one it’s cruical to actively engage your calves and push you toes hard into the ground. And your knees will be fine.
i’m here after hurting myself over and over from AthleanX…fuck it
Why are legs a thing. Screw legs. Should be all about the full body physique.
Pointing toes means taking tension off calves so ankles get higher.
I think the leg press is underrated. I think the leg press has more potential for growth because you can overload it very easy.
do one of these for hamstring curls, i find it so difficult to feel my hamstrings with them
My knees sounds like eating corn flakes when doing the Leg Extension, but it doesn’t hurt… Hmm…
Kinda late but nice video appreciate taht a lot keep videos up ������������
This guy looks really built?! He should consider being a Bodybuilder.
Not sure why but at 4:47, I can’t seem to track what he’s saying…
Fantastic video Jeff! It’s great to hear that what I’m doing could be considered the right thing, and how I can be doing other things better. Cheers!
“Targeting upper quads”, it’s 2015, enough with the fucking broscience!
I was so happy to see that it was Bro Jeff and not real Jeff using the straps… lol
Upper quads need to develop if you have huge ass. Otherwise you will have muscle imablance lol
Hello all..
.._I Grew almost 3 inches since I got Growth sinerama wmx ( you c a n find it at Google ) last May. Strongly recommend.
Jay, there’s a lot of buzz about the leg extension (machine) and the shearing force on knees. Many reputable trainers have abandoned it. Is there a legitimate risk with this movement? Thanks for your reply.
I just started watching your videos and kudos to you. I appreciate you actually citing articles to support your data
Nerdy, overly strict Jeff and Bro Jeff were killinggg it in this video ��
I gotta say, the first movement is pretty worthless for any sort of muscular development there isn’t near enough of a range of motion for any real gains. Better than nothing? Sure. But the second one is great though! In fact you might be able to get better depth than an actual leg extension machine.
The first one is just the reverse biomechanic of a leg extension (machine), which is one of the worst leg exercises you can do because of the shearing force on the knees. What “experts” post this shit?!
Jesus Christ stop talking about stupid shit in the comments, fuck your studies, fuck what you think, get in the gym and try it. Shit works, but hey its only JAY FUCKING CUTLER giving the advice who the fuck cares right!??!!!!??!?!!?
It piss.
Proper isolation is very good but You forgot to tell how to use proper steroids.
do this a couple of years and say good bye to your knees and leg training in general
I didnt have an ACL surgery, is ist dangerous that im doing Leg extentions and leg press for some Weeks/months now, the ACL injury is 2 years ago
Great advice, i´ve been looking for a replacement for the leg extension machines which i have no access to for quite some time, this is very helpful.
You dont need all these “studies” to know what works. You will know if it worked the next day when you cant walk
We should call this cat “the professor” damn he’s good, felt like I was in my nursing school A&P class again. Excellent video
Just found this channel and wow I’m amazed! Loving the content ��
Great video and info. Some criticism: I know you try to speak slowly to be more informative and clear, but it kinda becomes boring/slow for me at least. Either way, liked the video!
It’s very interesting that EMG shows the outer sweep works harder with toes turned in, when biomechanics says it shouldn’t make any difference on the angle of the foot
So I prefer hack squats for quads.. I feel more contraction in this
Here he is using only what looks like 50 lbs for leg extensions and I use anywhere from 130-150 for the same amount of reps. Should I lower the weight?
Now that I’m a little older, I find myself doing time under tension for almost all exercises LOL. Bod doesn’t like progressive overload these days ����
I simply don’t allow myself to lift over 60/70 pounds per leg so that I can achieve what you are speaking about here. I prefer single leg extensions over the machine in this video though. Allows me to bring the weaker leg up to the strength of the stronger one, without over compensating with the “better” leg.
0:06 4 time MISS OLYMPIA????? WTF????????? I thought this dude was intelligent……
Even mma fighters do this fuckin exercise and they still sayin it
Check out my client transformations from following my unique training programs and custom diets! http://JRF.tips/clients
I hope you guys enjoy the video and take away some new strategies for maximizing the development of your quads! After producing a good deal of vlog-style content, I was itching to do a science-explained edit again and I’ve got another (slightly off-topic) one on the way next week! Anyway, all the scientific references organized by order of appearance and topic can be found in the description box for your own reading. Please share this video with anyone you think may find it helpful, or who hasn’t found my channel yet. Thanks again guys for the continued support! Peace!
Have been hammering this for 5 days and already see the gains! Thanks big Jeff! That leg extension tech��
The leg extension is a knee wrecker though. Puts a huge amount of stress on the knee joint and tendon. A lot of risk and very minimal benefits.
Don’t really comment on video but this was brilliant and knowledgeable! Good Science backed video really helpful
Does this work the calves? I got cramps in them while doing these
#snapsquad love the intro to your videos bro, so sick! Got legs today so will definitely give this a crack! Thanks bra!
Thanks for explaining the leg muscles and there insertions, hard to find bodybuilding videos that show this in detail
And steroid nippard does it once again…I hope this steroid abuser who gives people advices will eventually get banned from youtubes for everybodys safety…
You are a sick and vile person jeff…
Theres no point for a person to isolate quads, 99,9% of people got to weak hamstrings compared to quads increasing for people to get injuries and if they listen to you the chances will just increase even more…
People get enough of quad work just from regular squats, walking, jogging, running/sprinting.
But oh well what would a steroid abuser like you know about training just pumping yourself full with steroids to build a body and then selling stuff using that steroid body.
Doing more than 20 sets per muscle group could lead to recovery issues. I’ll be damn �� I’ve been doing 25 sets on pretty much everything except for smaller muscle groups like biceps, triceps and shoulders
I use all of the weight on the leg extension machine, with good form and for around 15 reps a time, for about 6-8 sets when I’m using it
I have asymmetric thighs and wanted to fix it. I found a video from some chick that kept asking for subs and went on about their quad squad and twitter mentions. I closed that shit and came here. This is going into my favorites.
Jeff amd Stephanie are God given, we dont deserve them ����❤❤����������
Science, make muscle work, muscle gets stronger. Easy Peasy.
Lmao “nerd Jeff” back on his bullshit. I follow bro Jeff, but does nerd Jeff have social media accounts??
I love the effort put in this video. A little movie with three characters. Very good, thank you
i do 250kg i swear to god… but i dont have those legs, why?:(
Personally don’t want my legs looking like a horse. Each to their own l guess
Aren’t those are Julian Smith’s legs in the thumbnail?? ��
Rectus Femoris gets worked the most in sprinting, only a dynamic stabilizer when squatting. That’s why muscleheads strain it when they try to sprint.
Featured exercises:
Front squat
Back squat
Leg press (wide/narrow stances)
Leg extensions
My knees hurt just watching this. I need to take an Advil now.
just squat because scientifically you get better at squatting. While training quads gets you better at quading???
This video should be a staple for anyone learning the squat…
I really appreciate the preamble and the overall video. What do you think about crunchy sound in the knees. Do you think that these exercises can help to lift my kneecaps and alignment again. I used to sit for long hours and thus, I developed a clicking sound in the knees especially walking up stairs. But no pain. Thanks so much.
4:30 was very interesting to hear. I tend to have dominant size on the front (rectus femoris) and wondered if I was possibly doing something wrong. Will defo be incorporating toe in extensions for low weight high reps at the end of my squat session.
I’m a Doctor of Physical Therapy and I am sending this to many physical therapy students. Great Video.
Why did I thought this video was narrated by a Asian guy?����
This morning I woke up and decided to get rid of my skinny legs. Stumbled on your vid. I feel I don’t have to look at any other squad tutorials for now. Will try those exercises tonight (with no weight..����♂️). Thanks a lot.
I love these videos. Have been watching a bunch of different Youtubers, and these are great. Well explained, science-backed. Let’s get these legs vid #’s up where the chest/arms vids are!
Loved your science mixed with opinion instead of just one or the other that makes fitness optimal and creative with options.Good job.I like your frank about injury (one can always work around injury and find another way )Love your frankness and thoroughness.
Please share the science behind 100 squats per day for 30 days…
he looks like a shadow of what he used to be someone buy him some “creatine”
Hello. my weight is 65kgs and i am a badminton player and for that i need power in my legs. For leg press and leg extension how much weight shall i take to start with? I will be obliged if you guide throughout. Leg press how much weight for startling? For leg extension how much weight to start with?
Thanks and regards
Standing in front of a mirror lifting weight looks like the dumbest shit ever��.do a muscle up a front lever or planche.you know?,the shit bitches likes��.
I’ve torn both of my ACLs do u think I should do leg extensions
This looks like it would be as bad as doing a sissy squat for the knees…
nice yams you got there oh for a good book read buy my spy novel CJ Confidential the 4 x 25 files it’s on amazon.com
It would be interesting if you explored the science of wanting to look like an athlete versus being one as in the case of bodybuilding.
Refreshing to watch a training video that actually has references to support the information provided!
Thanks man..found u first time on my Bollywood body channel with sunny..following u since then.. Love from India.
I just want to mention to you ankle flexion is asymmetrical on your leg extension. I was always taught to create more neuro muscular efficiency you must get more muscles activated through the movement. By flexing your ankle into dorsi flexion to increase activation you will feel a more stable movement ( mind muscle connection ) and engage the antagonistic muscles more effectively during the movement. Although this is a open chain exercise, it is still important to identify kinetic check points starting with the feet and ankle. It would be wise for you to understand these concepts to give better advice and help people bring awareness to their movements. Good luck to you, and I appreciate your efforts trying to gain success, and sustainability in your life!
Im already doing legs 2x per week, thinking about add a third day…
I love videos like these where the host scientifically proves the credibility of an exercise. Unlike the other random videos with no single proof. Keep up the good work!
Hey Jeff not to critique your form or anything but I think you should check out Stan Efferding’s video where he teaches Juji how to squat because it seemed to me like you were breaking at the knees rather than breaking at the hips FYI…
Love you videos keep up the good content
So how would you target the outer. That’s my weakest point.
Bro, I weigh 323 lbs, I am not putting that kind of weight pressure against my knees with that lean back mess.
Hi! Isn’t the “risk” so to speak, when we’re talking about the ACL, that the leg extension is basically an isolated movement for your quad? And as far as I’ve come to understand it, overdeveloped quads (in comparison to glues, hams) is a significant risk factor in ruther knee injuries. Just something my physio and my surgeon told me after my ACL reconstruction.
Can you increase the difficulty level of the first exercise by wearing a weighted vest?
OKAY THANK YOU VERY INFORMATIVE BUT I HAVE A QUESTION
IF I HYPOTHETICALLY AM SUPER SKINNY, WILL THE SECOND OPTION EVEN HAVE AN IMPACT ON MY QUADS, BECAUSE I LITERALLY COULD DO THAT FOR HOURS
HELLO CAN YOU HEAR ME
Hey Jeff, I’ve recently started watching your videos and they have been amazing. Thank you! Got a question for a future Q&A video: As a person with multiple disc herniations/protrusions in my lower back, should I even consider doing deadlifting/squatting in the future? Been training for 3-4 months avoiding too much stress for my lower back and I’ve seen great results so far, but I wonder if you can give your advice on how should people with such problems train in general, and if they should ease into compound exercises at all in the future of their training, even it takes a lot of time. Thanks:)
THIS is why Jay still looks good at his age! The Thought is absolutely Critical….you get Out what you put In!!!
I want Jeff to analyse a bottle of shampoo whilst having the shits. (Prolonged periods of time on the toilet engages the ‘thought’ part of the brain.)
I won’t ask a fat man how to do sit-ups why would I listen to this skinny leg guy on how to build quads
if I was this short, I would not go for the bulky look. That just makes people around you call you Dwalin, Balin, Kili, Fili, Dori, Nori, Ori, Oin, Gloin, Bifur, Bofur, Bombur, and Thorin.
In a lot of other videos, people keep saying leg extensions are bad for the knees, but Jay Cutler does them!
Is okay if I do them just as a warm up/ low weight? Thanks.
There aren’t many vids up discussing plantar vs. dorsi for leg extension. This is speculation honestly. Targeting the upper quad (RF?) or the ‘upper sweep’ (I always thought the sweep was strictly the VL [never heard to it referred to as ‘upper’ sweep]) via dorsiflexion or plantar is honestly just speculation at this point.
I am seriously disappointed at the lack of information on this topic. Seriously, this is a question I would have expected people to be asking a long time ago! Anyway, based on the ignorant opinion of Hailey (I’m Hailey… Lol), and based on a few studies I’ve been looking at, we would do a better job at targeting the RF (a TMJ) by keeping the hip extended during leg extension movements. Of course, you can’t adjust leg extension machines to allow full hip extension, but still. Some have suggested sissy squats for this, but I agree it’s hard to load that kind of exercise if you don’t have a hack. (And even then, the moment arm would be different, as a leg extension is the only movement that has a moment arm at full leg extension, so subbing out a squat for this might not lead to the same effect).
Okay, w/ that being said, differnt ankle positions and their subsequent effect really are not known. Tepperman et. al (’86) found that RF activity actually increased with dorsiflexion, so technically, that’s the opposite of what you’re promoting. I.S. Huang et. al (2000) looked at VMO peak amplitude during different ankle position/effort. Of course this isn’t the ‘upper’ quad like you’re referring, but that particular study found that VMO activity was significantly increased with active plantarflexion (which would support what you’re saying, IF you were talking about the VMO). These studies could be wrong, of course. I’m seriously surprised and disappointed that more studies have not been done on this. Just watched another youtube vid in which the guy stated that dorsiflexion would subsequently lengthen the gastroc, leading to quad ‘suppression.’ No studies referenced. No science referenced. Broscience at its finest? Smh.
I wish we had a better handle on this topic. I’ve always felt like pointing my toes during leg extension led to a better burn in my MVO and LV. RF I never feel in leg extension, but I do during somersault squats and majorly in a hack-like variation (closer to 0 degrees hip extension).
Also stated in the Huang (2000) study was the fact that biarticulate (RF) muscles could be impacted differently than monoarticulate (VMO & VL) when the ankle is placed in different positions.
Hopefully more research will be done on this.
If you have any studies or any good, credible information on the matter, I would sincerely appreciate you sending it my way, or just posting it below in the comments. Thanks!:)
Hailey
Twice now when I’ve reached 285lb on squats I have injured myself. The first time I tipped my L5 vertebrae out of place. The second time something when wrong with my hip and that took a long time to recover, i think my knee still has nagging pain from it throwing things out of wack. I think I just am not meant to squat heavy.:( Ill try adding split squats to my routine and see if that can shore up some weaknesses before I get to that level of weight again.
How many of you that say those are bad for your knees are actual fitness trainers or physical therapists?!?!?!
Please explain biomechanically how pointing your toes effects the rectus femoris (upper thighs)?
thanks didnt know i had to point my toes, will make sure I do that
this is great been waiting for bj to drop some YouTube videos after I started following men’s health intsagram…this guy is knowledgeable and charismatic good stuff