Best Exercises for building Strong Quads

In this article we will be talking about quadriceps or quads. We will discuss the structure and function of quads and how to build strong quads.

The quad muscles are made up of 4 massive muscles on the front and lateral aspects of the thighs. Combined, these make up the strongest muscles in the body. They include the rectus femoris, vastus medialis, vastus lateralis and vastus intermedius. These muscles are always working when we are standing, moving, walking, running, jumping, and pretty much any other upright activity.

Strong quads will go a long way in making you feel strong and fit. They will also help with burning lots of calories and looking great!

How Quads work

The quads are responsible for knee extension, or to straighten the knee out. This group of muscles stabilizes the knee. When the structures surrounding the knee are strong, it creates a stable, happy, balanced knee.

Exercises for Strong Quads

Squat

This is the ultimate and king of all exercises. The squat is a classic compound movement. Squatting targets many muscle groups and many joints. To perform any squat is great for the quads, but the front squat is the best for building strong quads. This loads the anterior chain of muscles the most since the load is offset to the front of the body.

Perform a front squat using a barbell set in the front rack position on the deltoids. Maintain high elbows to keep the bar up, with hands facing upwards, under the bar. This position may be difficult if you have poor wrist and shoulder mobility. In this case, cross hands over top of the bar to the opposite shoulder, holding the bar in place on the deltoids.

Activate the motion by dipping from the hips and the knees, bending as low as possible without leaning forwards. Once your hips have dipped below your knee height, push back up and return to the neutral start position. Take a deep breath at the top, hold as you descend and exhale as you stand up.

Lunge

The lunge is another great compound movement that works the quads. Lunges can be done with a barbell on your back or with dumbbells at your sides or held up at your shoulders. All versions are great, or you can choose to simply do without any extra weight.

Set up a classic lunge by keeping feet shoulder width apart, stepping forwards with the right side, and planting the foot flat on the floor. Dip down by bending the back (left) knee to the floor. Push up back to the start position right away by forcing from the right quad and glute. Then alternate legs for each repetition. Keep your torso as upright as possible through the entire motion. You can build strong quads or strong glutes depending on your step size. Smaller step size targets more of your quads.

Leg press

Although we recommend not using machines if you are serious about building strength, leg press is an exception. Leg press is a fantastic exercise for building strong quads and hips. Moreover it is a simple exercise, which does not need basic strength and mobility required for squats, hence is a great alternative to someone who cannot perform squats.

There is a seated horizontal and an angled version of this exercise and you can try both of these and decide which one you prefer. Get into the machine with your legs extended so your knees are relatively straight, but never fully lock out. Plant your feet shoulder width apart and keep you core tight. Unlock the weight and let it move towards you by bending your knees. Make sure that your hips are always in contact with the seat and your spine is neutral. Press the weight back up and repeat.

Leg extension machine

This is another machine-based exercise, which is a great way to isolate the quads, either to get them warmed up, or for bodybuilding goals. The leg extension machine is available at any commercial gym. Sitting in the machine with weights loaded (a typical system), you can work one or both legs at a time, depending on the type and model of machine. Start with your knees in the most bent position the machine allows and then activate the motion by extending at the knee as far as possible.

Originally published at www.kaa-yaa.com.