Real gym rats realize that your quadriceps work hard every day, so you should pay special attention to them when you work out to keep them running at their best. To complete a leg workout, you have to do quadriceps exercises. So if you want to take your leg training goals seriously, prioritize quadriceps exercises. But that doesn’t mean you can ignore other exercises like chest and biceps…
If you want people to know that you have muscle and strength, showing off your thick quadriceps muscles is undoubtedly the best way to show it. And there’s another point: a strong lower body also shows that you do more than just bench presses and curls in the gym. The quadriceps are located on the front of our legs between the knees and hips and are responsible for supporting the knee joint. We use our quadriceps when we walk, run, and climb stairs.
One of the most common ways to exercise the quadriceps is squats, but there are more ways to exercise the quadriceps that are worth trying. So are you ready? Exercise the muscle strength of the quadriceps. Let the editor of Relife Sports take us through the 12 best quadriceps exercises to better use your quadriceps. It’s time to join us and get ready to burn fat!
Bonus: In the following actions, you can choose several quad exercises that are suitable for you according to your fitness goals and exercise rhythm to gain quadriceps strength. Or you can choose dumbbells or kettlebells for quad exercises so that you can not only become stronger but also continue to see fitness results.
Your Quad Muscles
The quadriceps, often referred to as “quads,” are a group of four muscles located on the front of your thigh. These muscles play a crucial role in various movements and are essential for both athletic performance and daily activities.
Rectus Femoris: This is the central muscle of the quadriceps group, running down the middle of the thigh. It helps extend the knee and also assists in hip flexion, which is raising the thigh.
Vastus Lateralis: This muscle is situated on the outer side of the thigh. It is primarily responsible for extending the knee and stabilizing the patella (kneecap).
Vastus Medialis: Located on the inner side of the human thigh. It helps with knee extension and plays a role in stabilizing the patella, especially in the final degrees of knee extension.
Vastus Intermedius: Located beneath the rectus femoris, in the middle of the thigh. Like the other vastus muscles, it contributes to knee extension.
Benefits Of Quad Exercises
For most people, quad exercises build leg strength, which is essential for activities such as walking, running, and climbing stairs. Studies have found that quad exercises can strengthen the muscles around the knees, providing better support and reducing the risk of injury.
The quadriceps are one of the largest muscle groups in the human body. We are prone to injury when jumping or lifting weights, but quad exercises can prevent injuries. By ensuring that the quadriceps are strong and flexible, it helps prevent strains and imbalances.
Strengthening the quadriceps has a positive effect on leg movements. Quad exercises can improve functional flexibility and help with daily activities, such as standing up from a chair or lifting heavy objects. And when we use the quadriceps, we support correct alignment and balance, which helps improve overall posture.
The 12 Best Quad Exercises for Muscle
Now that you know why we need to exercise our quadriceps, you also need to know what exercises you should do.
Time: 20 minutes | Equipment: kettlebell or dumbbell, resistance band | Good for: quadriceps, lower body
Instructions: You can choose 4-5 exercises that are suitable for you. Complete the indicated number of times for each exercise, rest for 1 minute, and then start the next exercise. After completing all the specified movements, rest for 5 minutes. Then repeat until all the movements are completed.
Front Squats
Why it rocks: Front squats are powerful quad exercises that target the quadriceps, along with the glutes and core. Unlike back squats, where the barbell rests on your upper back, in front squats, the barbell is positioned on the front of your shoulders. This positioning places more emphasis on the quads and helps improve core stability.
How to:
1. Stand with your feet shoulder-width apart. Place the barbell on the front of your shoulders, using a clean grip or cross-arm grip.
2. Positioning: Keep your elbows high, chest up, and back straight. Your torso should be more upright compared to back squats.
3. Lower yourself by bending at the knees and hips, keeping your knees tracking over your toes.
4. Push through your heels to rise back to the starting position, maintaining an upright torso throughout.
5. That’s 1 rep. Perform 10.
Heels Elevated Goblet Squats
Why it rocks: Heels-elevated goblet squats are quad exercises variations of the traditional goblet squat that emphasize quadriceps activation and improve mobility. Elevating the heels shifts more of the workload onto the quads and helps maintain an upright torso.
How to:
1. Stand with your feet shoulder-width apart on an elevated surface (like small plates or a wedge). Hold a dumbbell or kettlebell close to your chest with both hands.
2. Keep your chest up, shoulders back, and elbows pointed down.
3. Lower yourself by bending at the knees and hips, making sure your knees track over your toes. Go down until your thighs are parallel or slightly below.
4. Push through your heels and extend your knees and hips to return to the starting position.
5. That’s 1 rep. Perform 10.
Front Foot Elevated Split Squats
Why it rocks: Front-foot elevated split squats are a variation of the traditional split squat where the front foot is elevated on a platform. This quad exercises increases the range of motion, enhances quadriceps activation, and improves overall leg strength and mobility.
How to:
1. Stand with one foot elevated on a platform (like a small step or block) and the other foot behind you, resting on the ground. Hold dumbbells or a barbell if desired.
2. Keep your chest up, back straight, and core engaged.
3. Lower your body by bending both knees, ensuring the front knee tracks over your toes. Descend until your back knee nearly touches the ground.
4. Push through your front heel to return to the starting position, fully extending your legs.
5. That’s 1 rep. Perform 10 on each side.
Seated Dumbbell Leg Extensions
Why it rocks: Seated dumbbell leg extensions are quad exercises targeting the quadriceps muscles, which are located at the front of the thighs. This exercise is a variation of the traditional leg extension machine exercise and can be performed using dumbbells.
How to:
1. Hold a dumbbell between your feet or place it on top of your lower legs for resistance.
2. Sit upright with your back straight and core engaged. Place your hands on the bench for stability.
3. Extend your legs by straightening your knees. Lift the dumbbell upward as you extend your legs.
4. Slowly lower the dumbbell back down to the starting position by bending your knees.
5. That’s 1 rep. Perform 10.
Banded Spanish Squats
Why it rocks: Banded Spanish squats are quad exercises that incorporate a resistance band to enhance the activation of the quadriceps and improve overall leg strength. This exercise is particularly useful for targeting the front of the thighs while also engaging the glutes and core.
How to:
1. Place a resistance band around your thighs, just above your knees.
2. Stand with your feet shoulder-width apart and your toes pointing slightly outward. Keep your chest up, and shoulders back, and engage your core.
3. Begin by pushing your hips back and bending your knees to lower yourself into a squat position. Ensure that your knees track in line with your toes and that you maintain a straight back.
4. Go as low as your mobility allows, ideally until your thighs are parallel to the ground or slightly below.
5. Push through your heels to extend your knees and return to the starting position.
6. That’s 1 rep. Perform 10.
Single-Leg Box Squat
Why it rocks: Single-leg box squats are quad exercises that target the quads, glutes, hamstrings, and core while improving balance and unilateral strength. It is performed on one leg with the assistance of a box or weight bench, making it an excellent exercise for enhancing lower body strength and stability.
How to:
1. Place a box or weight bench behind you at a height that allows you to squat down with your thigh parallel to the ground or slightly below when seated.
2. Stand on one leg with your non-working leg extended straight in front of you or slightly bent at the knee. Keep your chest up, and shoulders back, and engage your core.
3. Slowly lower yourself down by bending your standing knee and pushing your hips back, as if you’re going to sit on the box. Control the descent to avoid collapsing or falling.
4. Lightly touch the box with your glutes or sit briefly, then push through your heel to stand back up.
5. That’s 1 rep. Perform 10.
Split Squat
Why it rocks: Split squats are quad exercises that target the quads, glutes, and hamstrings while also engaging the core for stability. It is a unilateral exercise, meaning it works one leg at a time, which helps in addressing muscle imbalances and improving overall balance and coordination.
How to:
1. Stand with one foot forward and one foot back, with your feet about hip-width apart. You can place your back foot on the ground or elevate it on a bench or step for a deeper range of motion.
2. Keep your torso upright, chest lifted, and core engaged.
3. Lower your body by bending both knees, keeping the front knee aligned with your toes. Your back knee should descend towards the floor but not touch it.
4. Maintain a vertical torso and ensure that your front knee does not extend past your toes.
5. Extend your knees and push your hips forward to return to the starting position, ensuring a controlled and steady movement.
6. That’s 1 rep. Perform 10 on each side.
Squat Jump
Why it rocks: Squat jump aer quad exercises that combine the traditional squat with an explosive jump, adding a plyometric component to the workout. This exercise is excellent for building lower body strength, power, and agility while also improving cardiovascular fitness.
How to:
1. Stand with your feet shoulder-width apart, chest up, and core muscles engaged.
2. Position your arms at your sides or slightly in front of you for balance.
4. Lower your body until your thighs are parallel to the ground or as low as you can comfortably go. Ensure your knees track over your toes and your back stays straight.
5. Push through your heels and engage your core to explode upward into a jump.
6. That’s 1 rep. Perform 10.
Lying Leg Extensions
Why it rocks: Lying leg extensions, also known as lying leg raises, are quad exercises for targeting the lower abdominal muscles, as well as engaging the hip flexors and the lower part of the rectus abdominis. This exercise can be performed with or without added weights, making it versatile for different fitness levels.
How to:
1. Lie flat on your back on a mat or a comfortable surface.
2. Extend your legs fully and place your arms at your sides with palms facing down for support.
3. If needed, place your hands under your hips for added support or to reduce strain on your lower back.
4. Keeping your legs straight, lift them slowly towards the ceiling.
5. Aim to raise your legs until they are perpendicular to the floor, or as high as you can comfortably go.
6. That’s 1 rep. Perform 10-15.
Pistol Squats
Why it rocks: Pistol squats are quad exercises that build strength, balance, and flexibility. They primarily target the quadriceps, hamstrings, glutes, and core.
How to:
1. Stand on one leg with your other leg extended forward. Keep your arms extended in front of you for balance.
2. Bend your standing leg and lower your body as if you’re sitting back in a chair.
3. Keep your extended leg straight and your torso upright.
4. Go down as low as you can while maintaining balance and control. Your knee should be in line with your toes.
5. Push through your heel to return to the starting position, keeping your extended leg straight.
6. That’s 1 rep. Perform 10 on each side.
Landmine Lunge
Why it rocks: Landmine Lunges are quad exercises that combine the benefits of traditional lunges with the added stability and resistance provided by a landmine attachment. This exercise targets the quadriceps, hamstrings, and glutes, and can also engage the core for stabilization.
How to:
1. Secure one end of a barbell into a landmine attachment or place it in a corner where it won’t move.
2. Stand with your feet shoulder-width apart, facing the end of the barbell with the opposite end in your hands.
3. Grip the barbell with both hands, keeping your arms extended in front of you or bent at a comfortable angle.
4. Step one foot back into a lunge position, bending both knees so that the back knee lowers toward the ground.
5. Keep your front knee aligned with your toes and your torso upright.
6. The barbell should be positioned close to your chest or in front of you depending on your grip.
7. That’s 1 rep. Perform 10.
Sissy Squat
Why it rocks: The sissy squat are quad exercises targeting the quadriceps. It involves leaning backward while keeping the feet planted and bending the knees, which isolates the quads more than a traditional squat.
How to:
1. Stand upright with your feet hip-width apart. Place your hands on your hips or extend them for balance.
2. Lean back slightly while keeping your torso upright and bending your knees. Lower yourself as far as you can without your feet moving.
3. That’s 1 rep. Perform 10.
