4 Exercises For Stronger Quads

4 Exercises For Stronger Quads

Leg day is probably one of the most important days of your workout regimen. It is also a day that is dreaded by many of my personal training clients and unfortunately all too many skip out on leg day. This is the perfect way to build a horrifying imbalance between the upper and lower body, completely throwing off the symmetry of one’s physique. Incorporating these 4 exercises into your leg day will work those quads and give you the strong, muscular legs you’re looking for. Once you see the results, you will continue this journey without looking for excuses.

1. Barbell Squats: Begin with the barbell supported on your trapezius muscles, keep chest up and abs tight. Adopt a shoulder-width stance with the feet slightly turned outward. Descend by pushing hips back as much as possible. This may require your knees to travel forward. Ensure that they stay aligned with the feet preventing them from extending out past your toes. The goal is to keep the abs tight and the torso upright. Continue all the way down, keeping the weight evenly distributed through your feet. At the moment the upper legs form a 90-degree angle, push up through the legs reversing the motion, driving the weight upward. This is one rep; continue until legs reach fatigue.

2. Leg Press:  Lay down in the machine and place your legs on the platform directly in front of you, shoulder width apart. Lower the safety bar holding the weighted platform in place and press the platform up extending your legs but keeping a soft knee. Ensure that you do not lock your knees. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Push through your heels using your quads to take you back to the starting position as you exhale. Repeat this movement until your legs reach fatigue.

3. Dumbbell Lunges: Standing upright, hold two dumbbells in your hands by your sides, step forward with your right leg approximately 2 feet from the left foot keeping it stationary behind you. Inhale while lowering your upper body and bending your knees. Prevent stress to your knee joints by ensuring your knee does not extend past your toes and keep the front of your shin perpendicular to the ground. Keep your abs tight and maintain balance. Push up through the heel of your foot and go back to the starting position as you exhale. Repeat the movement until you reach fatigue and then repeat with the left leg.

4. Leg Extensions: After adjusting the weight to fit your needs, adjust the pad so it falls on top of your ankles. Sit on the machine with your ankles under the pad and feet pointed forward. This will be your starting position. Your legs should form a 90-degree angle between the lower and upper leg to avoid creating undue stress at the knee joint. Using your quads, extend your legs, tensing your quads at the top of the movement and exhale. Slowly lower the weight back to the original position as you inhale. Again, repeat until you reach fatigue.

In order for the legs to grow it is necessary to push past the burn. They will burn long before they are completely fatigued, so you should  push past that point in order to reach those goals and build those legs! For more information on building stronger quads, increasing muscle mass, improving your physique, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.


Training Innovations
2420 Midtown Pl NE
Albuquerque, NM 87107
(505) 349-4725