You probably want strong quads deep down, even if you don’t know it. There are quads that can take you over miles of track and make you jump higher than anyone else has ever done. Doesn’t it sound good? They are the five muscles on the front of your leg. The name “quads” is a bit confusing because doctors used to think there were only four of them. The Cleveland Clinic says that the quads are used in almost all of our major movements, from walking to kicking. Because of this, taking good care of them is important, not only to make sure you can do your daily tasks easily and exercise well, but also to avoid getting hurt.
But how exactly do we effectively work these muscles? The good news is that there are many exercises that can give you the powerful quads you want. Some of them are so simple to do that you’ll wonder why you haven’t done them before. Let your muscles loosen up, and then let’s look.
List of Workout Moves That Target Your Quads
7. Bulgarian Split Squats
Well+Good says that the Bulgarian split squat is not only a great way to feel a little more European while you work out, but it’s also a great way to work your quads. Not only that, but the Bulgarian split squat will also work all of your lower body’s major muscles and more. As a kinesiologist and trainer at The FitNest, Zehra Allibhai says, “You’re not only working on strength, but also on balance, stability, and mobility.” We love a move that keeps you in shape no matter what.
Put your back to a chair or workout bench and stand in front of it. Then, take a step back. Put the back of one of your legs flat on the ground and lift the other leg up. Make sure your feet are about shoulder-width apart, and then lean your upper body forward a little. Then, squat down with your front leg and use your back foot to stay firm. After a short break at the bottom, drive back up through your front leg to stand up straight. To begin, try to do about twelve reps, three sets on each side.
6. Walking Lunge
It really doesn’t get any easier than this. People all over the world use different kinds of lunges in their workouts, but the walking lunge is where it all began. Your quads will thank you for adding this to your routine.
The coach says that the walking lunge works out all of your lower body. It works the muscles on the front of your leg, as well as your hips, calves, and hamstrings. Additionally, your core will feel the burn because you will be moving forward all the time as you step from one lunge to the next.
You need room most of all to move. Stand straight up in a wide-open space or a long, tight passageway like a hallway. Space your feet shoulder-width apart. Next, lift one foot and take a step forward with it to get into a lunge position. Get into a lunge position and hold it for a short time. Then, use your back leg to push yourself forward and back up. But before you put one leg next to the other, step into another lunge with the other leg right away. Moving the movements around more will give your core more of a workout since it has to work hard all the time to keep your body straight.
5. Leg Extensions
Even though you can easily work out your legs without any gym tools, sometimes you might find that a little help is helpful. Step right up to the leg stretch machine. According to PureGym, these tools are a great way to focus on your quads, which is very helpful if you want to get bigger or stronger in that area. It might also help to work on just your quads if you’ve been working out other parts of your legs harder and now your quads need to catch up.
Set up the machine so that you can sit in it easily first. You should be able to bend your knees 90 degrees and lightly hold on to the sides of the machine with your hands. Use your quads to push the pad up so that your legs are straight while your legs are under it. At the top of the move, squeeze your quads. Then, slowly bring them back down. You might have to play around with the weight a bit before you find the right one for your needs.
4. Step-ups
Going up and then going down can help. For how easy they look, step-ups are one of the best ways to work your quads and make them stronger, according to the Mayo Clinic. The step-up will also work your legs and glutes. This move is so simple that anyone can do it, and you can change it to fit your fitness and workout needs.
To begin, stand in front of a step or box (you can also do this on the bottom step of your stairs). Your feet should be hip-width apart. Step up on the step in front of you with your right foot and bring your left foot up to meet it. Next, bring your right foot back and down while stepping backwards and down. This will bring you back to the starting position. Do as many reps as you need to do this with the other foot. Even though this move is very simple, it’s very important that you don’t let your form or stance slip while you do it: be sure to keep your back straight and your core tight the whole time.
3. Goblet Squats
This move is for people who wish they could be drinking mead with a troll after facing a dragon. There are a lot of magical TV shows out there right now. Okay, let’s move on. Actually, the goblet squat is a great move for your legs, glutes, core, and upper back muscles because you hold the weight in place (NASM). Its name sounds like something from a fairy story.
You will need a hammer or club to do this move. Place your feet hip-width apart and hold it in front of your chest with one hand on each side. First, make sure your upper body is working. Then, slowly lower yourself into a squat position while sending your butt back. Make sure your chest doesn’t bend forward, which can happen because of the weight of the kettlebell or dumbbell. Your chest should stay straight and looking forward as you lower your body. When you get to the bottom of the squat, stop for a moment and then push yourself back up to standing.
2. Leg Press
There are times when you just need to stretch your legs out. That’s where the leg press machine comes in. Reports from Livestrong say that the leg press, which looks a bit like a torture device from the Middle Ages, is one of the best ways to build up your quads. Your legs and glutes will also work out, and your upper body won’t have to do any work.
It might look easy to use the leg press machine, but there are a few common mistakes you should avoid that could spoil your workout. If your reps are too short or your legs are bent too far, you should fix this. Every time, you should try to make sure that your knees are bent to about a 90-degree angle. Also, it’s important not to lock your knees at the top of each rep. Doing so can not only make your workout less effective by reducing the pressure on your legs, but it could also hurt your knee joints. When you get to the top of the move, keep your knees slightly bent.
1. Lateral Lunge
Think about this: A bunch of marketing executives stand around a board like in Mad Men and try to figure out how to make the lunge cool again. One of them has a thought wave. The picture of the person lunging is turned to the side. The whole room starts to cheer. Outside the window, fireworks go off.
I’m pretty sure that’s not how the lateral lunge (or side lunge) got its start, but if you haven’t done one, your quads will thank you. For another reason, trainer Rachel Mariotti says that the side lunge is a great exercise because it works the sides of the glutes (the gluteus medius). These muscles are important for stabilizing the hip joint but don’t get enough credit for their work (via Shape).
Place your hands together in front of your chest and your feet hip-width apart. Then, take a step out to the side with one foot and lunge forward, crossing your knee over your foot. Stay in the lunging position at the bottom for a short time. Then, use the same leg to push yourself back up to standing and the supporting foot. Do this eight to twelve times, then switch sides and work on the other leg.
Bonus Exercise
# Box Jump
When was the last time you just ran around? Most likely when you were young, right? People, you can now do what you want, and you can feel good about it because Coach Magazine says that jumping movements like box jumps can really help your quads. Not only will this jumping workout work your quads, but it will also work out your hamstrings, calves, and hips with box jumps, as you would with most workouts that work your whole lower body.
Box jumps may look easy, but they can be very hard to do correctly. To begin, find a strong box that you can jump on. Personal trainer Joe Spraggan says that a higher box will help you build more muscle strength, while a shorter box will give you more of a cardio workout. Stand with your feet hip-width apart in front of the box.
Then lower yourself into a quarter-squat. Jump off the ground with both feet and land as softly as possible on top of the box. Use your arms to give yourself motion. Keep your form and don’t roll into a ball too much when you land on the box. If you do that, it could mean that the box is too high. Slowly step back down or jump down, and do this three to five times.
Have A Nice Day!
