Best Quad Workout Routine
Below we provide a valuable quad workout to support your goals of building larger, stronger legs. If you are a beginner, start with a lighter load and gradually increase weight as you build strength.
| Exercise | Sets | Reps | Rest (Between sets) |
|---|---|---|---|
| Dumbbell Lunge | 3–4 | 8–12 | 2–5 minutes |
| Front Squat | 3–4 | 8–12 | 2–5 minutes |
| Dumbbell Reverse Lunge | 3–4 | 8–12 | 2–5 minutes |
| Leg Extension Machine | 3–4 | 8–12 | 2–5 minutes |
| Dumbbell Split Squat | 3–4 | 8–12 | 2–5 minutes |
The correct loading recommendations will depend on your fitness level and experience. In the guide below, your one repetition maximum (1RM) refers to the maximum weight you can lift for one repetition. This can be carried out with the help of a personal trainer if needed.
- Strength Training — 80%–100% of your 1RM.
- Hypertrophy Training — 60%–80% of your 1RM.
- Endurance Training — 40–60% of your 1RM.
- Power Training — 80%–100% of your 1RM.
Anatomy Of The Quads
Quadriceps
Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.
As mentioned, your quadriceps are some of your largest muscles and are at the front of the thigh. They are made up of four heads: the vastus medialis, vastus lateralis, vastus intermedius, and rectus femoris.
Your quads are knee extensors and play an active role in movements involving straightening the leg. They are prime movers during the lunge variations above engaging concentrically (shortening) when lifting and eccentrically (lengthening) when lowering.
Many leg workouts will help build your quads but the ones above are some of the best. They mimic the movement patterns used during essential daily tasks like walking, jumping, and climbing stairs. As a result, these exercises will help improve your ability to carry out daily functional tasks.
Benefits Of Quad Workouts
Below are some of the main benefits you can expect to achieve when performing our recommended quad workouts above.
Build Leg Muscles
Building muscle requires a specific and systematic training approach focusing on muscle hypertrophy to build mass. Hypertrophy requires a combination of increased volume, intensity, and mechanical stimulus through resistance training. All of these factors need to be addressed for muscle growth to occur.
These exercises provide the focused volume and intensity on the leg muscles to stimulate growth. When targeting muscle hypertrophy, use slow and controlled movements to engage the muscles under tension. With an intentional and strategic approach, you will maximize muscle activation to build bigger legs.
Improve Lower Body Strength
The quad workouts above are very effective at building strength in the quadriceps and lower body. In addition to building quad strength, they also activate the glutes, hamstrings, and core. This promotes a well-rounded approach to muscle strengthening as you maintain controlled movements when lowering and lifting your body.
Using progressive overload during these exercises will more effectively build strength by gradually increasing the resistance as you get stronger. Add these exercises to a dumbbell leg workout for increased leg muscle control, stability, and strength.
Enhance Trunk Stability
The quad exercises we’ve highlighted above are also effective hip and core stabilization exercises. A strong core provides better support to the spinal column helping reduce lower back pain and increase function.
These movements effectively strengthen the lower body extremity muscles which improves trunk stability. Lunge variations like the ones discussed require each leg to work independently activating stabilizer muscles in the hips and torso. This further challenges your balance while encouraging core engagement.
Tips To Make The Most Of Quad Workouts
- Always perform a dynamic warm-up before starting heavy lower-body lifts, especially when increasing weight or going for a personal best. This is essential to loosen the muscles, minimize injury, and get the blood flowing before the workout.
- Similarly, perform a cooldown after the workout to bring your heart rate down and stretch out the working muscles.
- Start with a lighter weight that allows you to focus on proper form while still adequately loading the muscle. Don’t increase weight before you feel ready.
- Focus on squeezing the quadriceps and engaging your core throughout the movements. This will maximize muscle engagement and reduce strain on the knees and lower back.
- Always maintain controlled movements and avoid using momentum to move through the range of motion. This helps ensure you fully activate the target muscles while using the proper technique.
- Focus on using proper breathing techniques. Inhale as you lower down, and exhale as you power yourself upward.
Conclusion
These quad workouts are highly effective for building strength in the lower body, including the quadriceps, glutes, and hamstrings. They are versatile and can be modified based on the equipment you have available. They are also relatively simple to perform while eliciting maximum results.
In addition to building strength and muscle mass, these workouts also benefit hip stability and balance. They develop the lower body muscles that support the core and pelvis, improving trunk stability and strength. Follow our tips and training guidance to maximize your results and achieve your fitness goals!
Frequently Asked Questions
To hit all four quad heads, include a variety of exercises that target your quads using different angles and movements. Additionally, work them through the full range of motion with control to maximize activation.
Growing the quads takes focus, consistency, and hard work, but with the right training, you will achieve the desired results. Incorporating the recommended exercises above into your strength regimen will contribute to your goal of building big legs.
How fast your quads can grow depends on your training routine, goals, and fitness level. A baseline of 2–3 quad workouts a week for at least 4–6 weeks should stimulate muscle growth for bigger quads.
Just because your quads never get sore doesn’t mean your workout wasn’t effective. However, if your progress has slowed, you might need to increase the intensity to continue seeing results. Try adding weight gradually to stimulate further muscle adaptation.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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