When it comes to building well-developed quads, most people stumble at the first hurdle: they do the wrong quad exercises. Many people are led astray by articles touting the “best quad exercises,” which often involve doing lengthy circuits of a zillion different quad machine exercises and bodyweight exercises, like leg extensions, air squats, and so forth. While these exercises are better than nothing, you’re better off taking a “less is more” approach to training the quads. That is, you’ll gain muscle and strength faster (and probably enjoy your workouts more) by putting your energy into a handful of top-flight quad exercises once or twice per week. And in this article, you’re going to learn what those exercises are and how to do them with proper form. You’ll learn everything you need to know about building well-developed quads, including quad anatomy, tips to get the most out of your quad training, and a list of the 10 most effective quad-focused exercises for strengthening and defining your thighs.
The Anatomy of the Quadriceps MusclesThe quadriceps femoris—more commonly referred to as the “quadriceps” or “quads”—are a group of four muscles on the front of the leg:
Here’s published scientist, natural bodybuilder, and member of Legion’s Scientific Review Board, Chris Barakat, exhibiting them nicely: Together the quadriceps muscles work to extend (straighten) the knees and flex the hips (bring your thighs toward your abdomen). Thus, the best quad exercises involve straightening the knees and bending forward at the hips. The quads are the most voluminous muscle in the human body. As such, when the quads are well developed they form the centerpiece of the legs. Here’s another shot of Chris demonstrating this point: Quads aren’t just for guys, though. Here’s fitness coach and Legion athlete, Sue Bush, showing what a shapely set of quads does to a woman’s lower-body aesthetics. (And in case you’re wondering, the best quad exercises for women are the same as the best quad exercises for men, so the advice in this article goes for everyone.) Want a free custom meal planning tool?Quickly calculate your calories, macros, and even micros for losing fat and building muscle. ![]() Sending... Your free stuff is on the way! Looks like you're already subscribed! The Simple Science of Effective Quadriceps TrainingDespite what many people say, the science behind effective quadriceps training is quite simple. It mostly comes down to . . .
Let’s discuss each now: 1. Do the right compound, quad-focused exercises.The “secret” to building big quads is to get as strong as possible on compound exercises that train your quads, not puttering around with machines. This means you should spend the majority of your time in the gym doing exercises like the squat, leg press, lunge, and step-up, and leave exercises like the leg extension and sissy squat until the end of your workout. A good rule of thumb is that 80% of your time and energy should go into compound exercises for your quads, and the remaining 20% you can give to quad isolation exercises and machines. 2. Try to add weight or reps to every exercise in every workout.If you stop getting stronger, your quads will eventually stop getting bigger (this applies to every major muscle group in the body, by the way). The best way to get strong is to ditch the high-rep “pump” training and lift heavy. By “heavy,” I mean doing the majority of your leg exercises with weights in the range of 75-to-85% of your one-rep max (1RM), or in the range of 8-to-10 (~75%) to 4-to-6 (~85%) reps. But that’s not all—you should also strive to add weight or reps to every exercise in every workout. This is known as progressive overload, and it’s one of the best ways to maximize the muscle-building effects of weightlifting. 3. Train your quads with 10-to-20 sets per week.If you want to develop any major muscle group, including your quads, it’s normally best to train it with a total of 10-to-20 weekly sets. People who’ve been following a proper strength training program for less than two years should aim for 10-to-15 weekly sets, whereas those who’ve been training properly for more than two years should aim for 15-to-20 weekly sets (if you want to maximize growth, that is). Doing 10-to-15 sets in a single workout should be tough, but not too tough. If you’re doing upward of 15 weekly sets, though, you’ll probably find that the quality of your sets begins to suffer as you get deeper into your workout. This is why it’s normally better for more advanced weightlifters to divide these sets (training volume) over at least two workouts per week. The 10 Best Quad Exercises for Mass and Hypertrophy1. Barbell Back SquatThe barbell back squat is hands down the most effective exercise you can do for building quad size and strength. It also allows you to use very heavy weights, which maximizes tension on your muscle fibers and thus muscle growth over time. How to:
2. Barbell Front SquatResearch shows that the front squat trains the quads just as effectively as the back squat, even when you use up to 20% less weight. What’s more, research also shows that the front squat places considerably less compressive forces on your knees and lower back, which make it a particularly good quad exercise for bad knees. How to:
3. Dumbbell LungeResearch shows that the dumbbell lunge is one of the best quad exercises with dumbbells there is. It also requires greater balance and coordination than most other leg exercises, and this engages many smaller stabilizer muscles throughout your entire body. How to:
4. Barbell LungeThe barbell lunge trains the lower body in the same way as the dumbbell lunge. The only major differences are the barbell variation is slightly more difficult to set up, but it allows you to lift heavier weights since you aren’t limited by how much you can hold in your hands. How to:
5. Bulgarian Split SquatResearch shows that the Bulgarian split squat is a great exercise for training the quads. Because the Bulgarian split squat trains just one leg at a time, it’s particularly useful for identifying and evening out any muscle or strength imbalances you might have, too. How to:
6. Leg PressThe leg press doesn’t involve balancing or supporting weight with your upper body, so you can use heavier loads than with other exercises like the barbell squat. The leg press is also far less fatiguing than free weight exercises, so you can do it more often without burning out. While it’s not as effective as the king of lower-body exercises—the barbell back squat—it’s an outstanding quad-building exercise. How to:
7. Machine Hack SquatThe machine hack squat doesn’t involve balancing or supporting weight with your upper body, so it places less stress on your spine than barbell squatting, and it allows you to lift heavier weights than you can with free-weight exercises. How to:
8. Dumbbell Step-UpAlthough some people think that the dumbbell step-up is a particularly good “inner-quad exercise”--research shows the dumbbell step-up is a highly effective inner-quad and outer-quad exercise, training both portions of your thighs simultaneously. How to:
9. Goblet SquatResearch shows that the goblet squat is a good addition to any workout routine aimed at developing the quads. Because you hold the weight in your hands rather than across your shoulders, it’s also easier on your back than other quad-dominant exercises. How to:
10. Pistol SquatThe pistol squat is the king of bodyweight quad exercises because it improves balance, coordination, performance, and strength in each leg independently without the need for equipment. How to:
11. Banded Single-Leg SquatThe banded single-leg squat reigns supreme among banded quad exercises because it’s easy to set up, can be done anywhere, requires minimal equipment, and allows you to train each leg independently, which is ideal for making sure one leg doesn’t get bigger or stronger than the other. How to:
12. Bodyweight SquatBodyweight squats are a good quad-strengthening exercise for people who are new to training or working around an injury, or for those who don’t have a home gym but want to do quad exercises at home. How to:
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