Quad-Focused Workouts: The 13 Best Quad Exercises

In case your leg day isn’t producing the quad progress you need, it’s time for a strategic shift.

Your drawback is probably going that your leg routine scatters focus throughout too many muscle teams. Because of this, your quads get too little consideration and their progress stalls. 

However a quad-focused leg day—containing solely the best quad-strengthening workout routines—can change that.

By zeroing in on the very greatest workout routines for constructing quad mass, you’ll be able to shortly construct the thick, teardrop quads you’ve at all times needed. In my expertise working with tens of hundreds of individuals, these are the workout routines that constantly ship the most effective outcomes:

1. Barbell again squat
2. Barbell entrance squat
3. Bulgarian cut up squat
4. Dumbbell lunge
5. Leg press
6. Hack squat
7. Dumbbell step-up
8. Dumbbell cut up squat
9. Goblet squat
10. Pistol squat
11. Sissy squat
12. Body weight squat
13. Kneeling leg extension

On this article, you’ll uncover why these workout routines are so efficient, discover ways to carry out them with correct type, perceive find out how to incorporate them into efficient quad-focused leg day exercises, and extra. 

Quad Anatomy

Collectively the quads extend (straighten) the knees and flex the hips (carry your thighs towards your stomach).

Right here’s how they give the impression of being:

Concentrating on Completely different Components of the Quads

As an illustration, some imagine performing workout routines with a slim stance emphasizes the outer quads, whereas a large stance with toes turned out targets the inside quads. Nevertheless, several studies show that muscle activation in your legs is similar no matter stance width or foot orientation.

Thus, tinkering with these variables most likely gained’t matter a lot with regards to progress. Nonetheless, it’s one thing you must experiment with to discover a stance that feels most snug for you.

However, research suggests you’ll be able to preferentially goal the higher and decrease areas of the quads relying on the workout routines you carry out. 

For instance, hip flexion (bringing the thigh towards the chest) tends to activate the higher (proximal) quads extra, whereas knee extension (straightening the knee) will increase activation within the decrease (distal) quads.

Researchers have also identified these “regional activation” variations throughout dynamic actions, similar to strolling and biking. 

This implies that some workout routines are higher for coaching the higher quads, whereas different workout routines emphasize the decrease quads. 

Particularly, squats, lunges, and compound quad workout routines involving machines (e.g. the hack squat and leg press) are seemingly barely higher higher quad workout routines. Compared, the leg extension and sissy squat are most likely marginally superior decrease quad workout routines. 

The 12 Finest Workout routines for A Killer Quad-Centered Leg Day

1. Barbell Again Squat

Why: The barbell again squat is the king of free-weight quad workout routines as a result of it trains the quads via a protracted range of motion and permits you to lift heavy weights safely and progress regularly, that are very important for constructing quad mass and energy.

How one can:

1. Place a barbell in a squat rack at concerning the peak of your nipples. 
2. Step underneath the bar, pinch your shoulder blades collectively, and relaxation the bar above the bony ridges on the underside of your shoulder blades. 
3. Carry the bar out of the rack, take 1-to-2 steps backward, and place your toes somewhat wider than shoulder-width aside along with your toes pointing barely outward. 
4. Retaining your again straight, sit down and push your knees out in the identical route as your toes.
5. Get up and return to the beginning place.

Units and reps: 3 units of 4-to-6 reps with 2-to-4 min relaxation

2. Barbell Front Squat

Why: The entrance squat is one other key compound quad train that trains the quads about as successfully because the again squat, even if you use as much as 20% much less weight. It additionally places considerably much less compressive forces in your knees and decrease again, making it a superb alternative for these aiming to construct quad mass whereas minimizing pressure on these areas.

How one can:

1. Place a barbell in a squat rack at concerning the peak of your breastbone.
2. Seize the bar with a shoulder-width grip and your palms dealing with away from you. 
3. Step nearer to the bar in order that it presses in opposition to the highest of your breastbone and push your elbows up and out in entrance of the bar. 
4. With the bar resting on the entrance of your shoulders and held in place by your fingers, raise it out of the rack, take 1-to-2 steps backward, and place your toes somewhat wider than shoulder-width aside along with your toes pointing barely outward.
5. Retaining your again straight, sit down and push your knees out in the identical route as your toes.
6. Get up and return to the beginning place.

Units and reps: 3 units of 4-to-6 reps with 2-to-4 min relaxation

3. Bulgarian Split Squat

Why: The Bulgarian cut up squat trains your quadriceps muscle to a excessive diploma, making it a superb addition to any quad-focused leg day. It’s additionally helpful as a result of it trains each leg independently, which helps you add symmetrical mass to your decrease physique.

How one can:

1. Whereas holding a dumbbell in every hand, stand about 2-to-3 toes in entrance of a bench along with your again to the bench. 
2. Along with your proper foot planted, place the highest of your left foot on the bench behind you. 
3. Decrease your butt towards the ground by bending at your proper knee till your proper thigh is roughly parallel with the ground. 
4. Get up and return to the beginning place.

Units and reps: 3 units of 4-to-6 reps with 2-to-4 min relaxation

4. Dumbbell Lunge

Why: Analysis reveals the dumbbell lunge is a top-tier train for constructing teardrop quads. As a result of it requires better stability and coordination than most different leg workout routines, it additionally engages many smaller stabilizer muscle groups all through your physique, serving to you develop full-body mass and energy.

How one can:

1. Holding a dumbbell in every hand, stand along with your toes hip-width aside.
2. Take a protracted step ahead along with your proper foot—about 2-to-3 toes. Bend each knees till your left knee touches the ground. 
3. Reverse the movement by pushing via your proper foot and leaning barely backward, permitting your legs to straighten.
4. When you’re standing, carry your proper foot again to the beginning place. 

Units and reps: 3 units of 6-to-8 reps with 2-to-4 min relaxation

5. Leg Press

6. Hack Squat

Why: The hack squat is a implausible compound quad train. It’s significantly efficient for growing quad mass as a result of it allows you to raise heavy weights with out putting as a lot stress in your knees and again as different free-weight quad workout routines.

How one can:

1. Place your physique in order that your toes are shoulder-width aside on the hack squat machine footplate along with your toes pointing barely outward, and your shoulders and again are in opposition to the pads.
2. Straighten your knees and use the protection handles to launch the burden.
3. Retaining your again in opposition to the pad, sit down and push your knees out in the identical route as your toes. 
4. Get up and return to the beginning place.

Units and reps: 3 units of 4-to-6 reps with 2-to-4 min relaxation

7. Dumbbell Step-up

Why: The dumbbell step-up trains your whole decrease physique, helps eradicate size and strength imbalances, boosts your squat efficiency, and is less complicated in your knees and again than many different lower-body workout routines. Therefore, it’s a implausible train to incorporate in your quad-focused leg day. 

How one can:

1. Holding a dumbbell in every hand, place your proper foot on a field, bench, or different floor about knee-height off the ground. 
2. Retaining your weight in your proper foot, totally straighten your proper leg. 
3. Decrease your left foot towards the ground, and return to the beginning place.

Units and reps: 3 units of 6-to-8 reps with 2-to-4 min relaxation

8. Dumbbell Split Squat

9. Goblet Squat

Research reveals that the goblet squat is an efficient quad train and, thus, a invaluable addition to any quad-focused leg day exercise. Since you maintain the burden in your fingers relatively than throughout your shoulders, it’s additionally simpler in your again than different free-weight quad workout routines.

How one can:

1. Maintain a dumbbell in entrance of your chest with each fingers. 
2. Place your toes somewhat wider than shoulder-width aside, level your toes barely outward, and lift your chest.
3. Retaining your again straight, sit down and push your knees out in the identical route as your toes.
4. Get up and return to the beginning place.

Units and reps: 3 units of 8-to-10 reps with 2-to-3 min relaxation

10. Sissy Squat

Why: The sissy squat is a extremely efficient decrease quad train you can carry out utilizing your physique weight. Its most important benefit is that it trains your quads via a full vary of movement and in a stretched place, which is important for maximizing progress. 

How one can:

1. Stand along with your toes shoulder-width aside, holding onto a sturdy object along with your dominant hand.
2. Squeeze your glutes, then bend your knees, permitting them to maneuver ahead over your toes.
3. As you descend, let your physique lean backward, and your heels come off the ground. 
4. Decrease your self so far as you comfortably can or till your glutes are 6-to-12 inches out of your heels.
5. Reverse the motion and return to the beginning place. 

Units and reps: 3 units of 10-to-20 reps with 2-to-3 min relaxation

11. Body weight Squat

Why: Body weight squats are a great quad train for people who find themselves new to coaching or working round an damage, or for many who need to do quads exercises at home.

How one can:

1. Place your toes somewhat wider than shoulder width-apart and level your toes barely outward.
2. Attain your arms straight out in entrance of you or cross your fingers in entrance of your chest.
3. Retaining your again straight, sit down and push your knees out in the identical route as your toes.
4. Get up and return to the beginning place.

Units and reps: 3 units of 10-to-20 reps with 2-to-3 min relaxation

12. Leg Extension

Why: The leg extension is a helpful train for including further quantity to your quads on the finish of a quad-focused leg day. To make it an much more efficient decrease quad train, set the seat way back to attainable and perform the train leaning again. This stretches your quad muscle groups extra, which advantages progress.

How one can:

1. Sit on the leg extension machine seat and regulate the again pad so your knees are simply in entrance of the sting of the seat. 
2. Modify the decrease leg pad so it touches your shins proper above your ankles and places your toes as near your butt as attainable.
3. Seize the handles and push your toes towards the ceiling, extending your legs till your knees are straight. 
4. Bend your knees to decrease your toes and return to the beginning place.

Units and reps: 3 units of 10-to-15 reps with 2-to-3 min relaxation

The Finest Quad-Centered Leg Day Exercises

The next exercises comprise the most effective quad workout routines and the proper quantity of volume and intensity to construct teardrop quads with out carrying you to a frazzle.

For greatest outcomes, do Quad-Centered Leg Day #1 as soon as weekly for 8-to-10 weeks as a part of a well-designed training program, take a deload, then exchange Quad-Centered Leg Day #1 with Quad-Centered Leg Day #2 for the next 8-to-10 weeks.

After that, you’ll be able to proceed to alternate each 8-to-10 weeks of coaching or create your individual quad-focused leg day exercises utilizing the workout routines above.

Quad-Centered Leg Day #1

Quad-Centered Leg Day #2

The Advantages of Quad Coaching

Improved Aesthetics

Many new weightlifters (and a few skilled ones) prioritize coaching the muscle groups you’ll be able to simply see within the mirror: Primarily the shoulders, chest, arms, and abs. However they spend comparatively little time coaching their decrease half.

Consequently, they construct robust, muscular upper bodies that dwarf their underdeveloped legs.

Thus, an enormous cause to get greater quads is to stability your higher and decrease physique, stopping weak factors in your physique.

Enhanced Athletic Efficiency

Harm Prevention

Lots of the greatest workout routines for constructing your quads enhance lower body stability, which is crucial for avoiding injury.