Are you looking to get well-defined quads, eye-popping glutes, and calves that turn heads irrespective of your shoe heels? You need to crank up on the best quads exercises to achieve your goal!
When added to your workout regimen, quad exercises increase your strength, improve athleticism, enhances muscle definitions, and adds a curve to where you desire them.
Most fitness enthusiasts ignore the place of working their quads as much as they work their glutes and hamstrings. This is the wrong approach to total body fitness as well-toned quad muscles are a vital part of getting a strong and shapely lower body.
Doing specialized quads exercises can up your lower body fitness goals without much stress.
Apart from its aesthetic purposes, doing the best quads exercises also helps those who have suffered from knee injury or pain. This way, you can avoid exercises like jumping, running, lunges, or squats that increase the pain.
These harmful exercises only make you get weaker and shrinks the size of your quads, leaving you with more knee pain and reduced overall performance. Even in the absence of knee pain, quads exercises are dynamic in that when correctly done; they help to avoid knee pain.
Also, having a large or well-toned quad is helpful. This is because it serves as a shock absorber that absorbs pain from your knees when jumping, lunging, or during a quick turn.
This article contains five killer workouts that I did to build my quads mass and strength. Stick to doing these exercises, and you will get amazing results in no time.
5 Best Quads Exercises That Built My Quads Mass & Increased Strength
Looking to improve your quads mass and strength? Are you trying to get rid of leg fat? Do you want to achieve a well-sculpted lower body that includes legs to dies for? Look no further!
Here are five best quads exercises that helped me achieve all of the above and improved my total body fitness.
1. Leg Extension
The aim of doing leg extension first is to perform a warm-up on your legs. That is, to get as much blood as possible running through your knees and leg muscles. This way, you are less likely to get injured while doing other best quads exercises.
It will also help to boost your mind-muscle connection so that you can feel your quads while working out on them.
Usually, leg extensions are done with the aid of a lever machine. Here, you sit on a padded seat and raise a padded bar with both legs.
The leg extension exercise focuses majorly on building the muscles of the front of the thigh, but can also be great for building lower body strength and muscle definition. While doing leg extensions, here are some common errors fitness enthusiasts make. These errors often lead to knee pain or injury:
- Heavy Lifting: As much as you are enthusiastic about building quads muscles, you must also avoid lifting more weight than you can handle. So, to prevent knee injury, do not try for maximum lift.
- High Reps: Avoid doing more than three sets of 10 reps at a moderate weight load. Do not do any endurance sets with high repetitions.
- High Speed: While doing leg extensions, do not go too fast. This will only use momentum instead of working your quads muscles.
- Locking the Knees: To avoid knee strain, do not lock your knees while doing leg extensions.
How To Do Leg Extension Workout:
- Set up the machine so that the pad is at your ankle and the top of your lower legs. Here, your knee should be at a 90-degree angle.
- Then, select a moderate weight load and place your hands on the hand bars.
- Exhale and lift the weight simultaneously until your legs are almost straight. Remember not to lock your knees and make sure your back is firmly placed on the backrest at a straight angle.
- Breathe out and lower the weight to your start position.
- Do three sets of 10 reps.
2. Stiff-Legged Barbell Deadlift
This workout move focuses on your hamstring muscles and is also useful for building your quads. For this move, you’ll need a barbell weight you can lift. However, we do not recommend this workout for people with lower back problems.
Also, ensure always to keep your back straight while making the motions in this workout. Avoid jerking moves or doing too much weight as it can cause back injury.
How To Do The Stiff-Legged Barbell Deadlift:
- Start by standing with your feet at shoulder-width apart and place the barbell some inches away from your legs.
- Bend forward at the hips and bend your knees as much as you can to pick up the weight.
- From here, tighten your abs and raise your torso while still keeping your back straight and contract your butt muscles and the muscles at the back of your legs.
- Grasp the barbell with both hands and with your legs straight, raise the barbell to your thighs.
- Then, return the bar to the floor.
- Do three sets of 10 reps.
3. Standing Leg Curls
You will need a leg curl machine to complete this move. In making the standing leg curl move, you are lifting weights by attaching a stretchy cable to your ankle.
How To Make The Standing Leg Curl Move:
- Load the leg curl machine with a moderate weight or as much weight as you can lift.
- Then, attach the cable to your ankle and hold on to the support bar with both hands.’
- Without moving your back, bend your leg at the knee towards your back and straighten it.
- Do three sets of 10-12 reps of the motion on each leg.
4. Wide-Stance Barbell Squat
The wide-stance barbell squat is a move that targets the quads muscles while working the lower back, glutes, calves, and hamstring muscles. It is a free weight exercise move, but you need a barbell to execute it.
For best results and to avoid injury, you should use a squat rack and keep your head up to maintain balance.
How To Do The Wide-Stance Barbell Squat:
- Rack a barbell with moderate weight and lift it behind your head and a bit below your neck.
- Hold the barbell in both hands and with your palms turned upwards.
- Stand with your back straight, your legs a bit more than shoulder-width apart, and your toes pointed out.
- Get into a squat position by pushing your hips and knees back; remember to keep a straight back.
- Inhale deeply and bend your legs at the knee to bring your torso into a squat position. Stop lowering when your upper legs are a little distance from the floor.
- Then, push through your heels to drive your feet and knees forward. With your back still straight, raise your body back to standing position.
- This completes one rep, do three sets of 10 reps.
5. Explosive Box Jumps
On its own, jumping improves strength and increases muscle tone while building upper body and lower body strength massively. Adding jump moves to your workout routine is a great way to improve speed and power and avoid repetitions in your workout routines.
The box jump variation makes you jump high enough so that you are working every muscle in your legs, including your quads, and your arm muscles. It will also help you become faster, more powerful, and lighter on your feet. It is a great way to elevate your heart rate and torch calories.
How To Make The Explosive Box Jump Move:
- Start by finding a suitable box. Beginners should start with a box 50cm high while working on getting the correct form for making this move. This way, you can avoid injury from hitting your shin against the box because you aimed too high while trying to make a move.
- Now, stand in front of your selected box with your feet at shoulder-width apart and lower your body into a quarter squat.
- Swing your arms back and then forward while exploding off the floor simultaneously to land on the box as softly as you can.
- Upon landing on the box, your pose should be like your starting position. That is your feet should be flat on the box, and your knees slightly bent. Also, you should land in a quarter squat. If you don’t, it means that the box you picked out is too high.
- From the top of the box, jump back down to land as softly as you can. For more intensity, you can drop from the top of the box one leg at a time in slow motion. This works your gluteal muscles more and helps you avoid any joint injury.
- Do three sets of 8-10 reps of your preferred variety. You can also work your way to using a higher box as soon as you are sure you are in proper form for it.
There you have our five best quads exercises move that you have to try! These workouts moves are easy to perform, and although they mostly require gym equipment, you’ll enjoy doing them.
Start doing these killer workouts now, and you’ll experience a steady increase in quads mass and strength.