Five Of The Best Leg Exercises For Monster Quads
If you can make it up a flight of steps after leg day, you're not doing it right, but what happens when you are doing it right and the only thing gaining is your butt? Quads can sometimes be an afterthought on leg days, however, working these muscles is still key to a strong lower body. Hammering the group with a specific workout can do wonders for your gains — especially if you've been avoiding the types of moves that typically address the lower body. #NeverSkipLegDay
That's why you need to learn how to effectively target your quads to maximise the muscles' development by choosing the right techniques and exercises. So let's get to it!
BARBELL SQUAT - FRONT & BACK
Level: Beginner to intermediate
How: The classic barbell squat is perhaps the most effective leg exercise you can perform. It just burns every muscle in your legs in one move. Proper posture and maneuver are very crucial for this exercise to work. Your head should be aligned with your back, the chest is up, shoulders back, spine aligned with the rest of the body, and your knees should not be over your toes. Your heels should stay flat on the floor when you squat, and when you carry the weight up, the pressure should be on your heels and not on the balls of your feet.
DUMBBELL LUNGES
Level: Beginner to intermediate
How: While holding dumbbells in both hands at your sides, step forward with the right foot. Both knees should drive the lunge movement downward, and aim to get both knees in a 90-degree angle. Don't let the front knee drift past the toes. Stop before your lower knee hits the floor then drive through the legs to bring your rear leg back to the front leg, returning to stand. Next, step forward with the left leg, repeating the pattern of movement. Continue alternating to hit your rep range.
LEG PRESS
Level: Beginner to intermediate
How: There are two types of leg press machines, the standard horizontal and the 45-degree / seated leg press. Remember that there are no half reps when doing leg press, make sure you extend your legs through a full range of motion. Sit in the leg press machine with the feet shoulder-width apart on the sled. Keep the chest up, lower back long and pressed into the seat. Carefully release the safety and bend your knees to bring the weight close. Don't let your glutes off the chair, push the sled away by powering through the legs. Don't let your knees lock at the top. Slowly release back down to the starting position.
BARBELL STEP-UPS
Level: Beginner to intermediate
How: Holding either dumbbells or a barbell (back position), stand in front of a knee- or hip-high step, bench, ledge, or platform. Start with the feet about shoulder-width apart. Bring one leg onto the platform then drive through the bent leg to bring your body up. The trailing leg comes to meet the standing leg at the top of the platform. Step back with either leg and repeat. You can do this exercise by repeating on the same leg until you hit your rep range or alternate between right and left—whichever is best for you.
ROMANIAN DEADLIFT
Though the quadriceps are the focus here, you can't disregard the hamstrings. The hamstrings balance out the quadriceps and help prevent injury, while also working the lower back. Holding a barbell in front of your upper thighs. Use an overhand grip. Feet are shoulder-width apart. Start to lean forward while maintaining good posture—long spine, a natural arch in the low back, core tightened—and push the hips backward. Keep pushing through the glutes as your spine comes parallel to the floor. You should feel a stretch in the hamstrings. Keep the bar close to your legs as you squeeze through the hamstrings to bring yourself back to standing. Repeat.
