7 Best Exercises to Build Strong Quads

 

Table of Contents 

Description 
Compound Movements for Powerful Legs 

• Squat 
• Sumo Squat 
• Front Squat 
• Lunges 
• Goblet Squat 
• Leg Extension 
• Lying Leg Curl 

Description

Some people get a fever when they hear about legs day. They train hard in their biceps and for the entire upper body regularly, but skip every quad session, whether you like it or not. If you have a serious goal of making the upper physique strong, you have to push yourself. The more you hit hamstrings and glutes, the less chance of lower back injury. We totally agree that more power is required in thigh session, but that is not mandatory for all, that is only applicable to those who play in a serious competition. If your purpose is to make a toned and proportionate frame , then you must go with lifting at medium intensity and high repetition, where you minimize the risk as well and a strong gain. You must include it in your routine, but always convincing yourself to skip it makes a serious problem in the long term. We have brought a great leg workout for you.  

Compound Movements for Powerful Legs

Squat

In this training, we will hit your quad muscles, where it also helps you build strong muscle gains. Here you will perform with a drop set, where you choose a medium weight and go for high repetitions. You have to go beyond failure, as such, to grow chicken legs like those great athletes.

1. Walk over to the bar rack, stand tall in the center, next grasp the barbell with both your hands after you choose a preferred weight, proceed from beneath of load and take a lift using your trapezius muscles, and recede a step.
2. Prior to starting, tighten your core muscles and shoulders retract after taking a deep breath. Afterward, gradually move decline with the weight until you touch the calves with your abductor muscles, then with power get back to the beginning point. A little cheat rep be applicable, you can also use your glutes for the last two.

Sumo Squat

Here we will target hamstrings, abductor, and quads. You can perform this on a dumbbell or smith machine. It helps you a lot in definition. In this workout, your glute muscles also become more engaged when you go in a stretching position, also make improve your knee joints. Not only that, core muscle stability also increases. The more you focus on your posture, you automatically get your results.

1. Select a dumbbell or a kettle bell and place it between your legs, where your thigh must be outside shoulder width. Along with keeping your ankle slightly outside, before hitting the weight, take a breath and never overlook to retract your shoulder. 
2. Following that, lower yourself with the free weight until your abductor feels burn and quads become straight. Hold for a while, then move up to the organ with force. Then repeat and confirm your torso should be in an upright position.

Front Squat

Here, when you go downwards with the weight in a slow way, your glutes and thighs get more engaged. It helps you to make serious results. You can add to your routine when your muscles get fatigued, after doing a heavy squat, it is most effective for your quads and less engage your lower back muscles. When you do concentrate more on your positive reps, surplus effective progress.

1. Stand at the median of the barbell, at the bar rack. Next, raise the weight with the aid of front delts, making a cross lock with both your hands. After retreating, inhale strongly, with steadily move descend with the weight, until you get to pat the calves with your abductors and halt for a moment.
2. Subsequently, strongly hoist to your initial position, then repeat the steps and ensure your torso is upright during the performance.

Lunges

Stronger gains in your hamstrings and thighs can easily be achieved when you perform, putting all weight in one thigh. Meanwhile standby other leg, the more powerful results you get, as while your torso is upright, automatically you create a great focus, which helps you to make a good structure quad, not only that it put improve to hip joints as well. 

1.  After picking a suitable weight, place a bench. Next, take a step ahead to put better tension in your quads, plus clasp the dumbbells in bilateral hands, put your single feet over the bench, afterward inhale and, while maintaining your torso, lower your body with the free weight, stop when calf is about to tap your thigh outer muscle, take a pause , Following that move towards the origin robustly. Reperform.

Goblet Squat

It's a similar version of front squat, as when you find the bar rack is full, instead of an anterior lift, you can train with a single dumbbell, where you control your posture moment and can go beyond burning. It gives the same benefits as the front Olympic loaded lift.

1. First, keep your legs straight to your shoulder width, clutch the dumbbell with both of your hands palm and maintain the height up to the upper pecs. Prior to starting, bear in mind that you only perform with your quad muscles, take a strong breath and move gently downwards until you bump your hamstring well with your soleus, afterward gets upwards with intensity, and confirm you hold for a bit when you hit calves level.

Leg Extension 

When you implement it, your torso will remain in a stable condition, and  

thus, where you get more emphasize hitting your thigh muscles ,as you execute in a sitting posture on a machine, to get the full benefits of this variation, you can add it to your routine as a super-set workout with back squats. Ideal time to perks after hitting a heavy quad crusher, with immediate ahead to knee extension. Only beyond burn-out reps, are you able to reach monster quads like Hercules Hulk. Evade cut reps. 

1. Approach the extension trainer, sit down by putting your legs on shin pads, breathe in after setting a load, shoulders retract, next push the weight in a skyward direction with your thigh, hold for a moment, afterthat while exhaling, steadily lower the weight in a controlled manner. Then repeat.  

Lying Leg Curl

For gaining a hamstring and an abductor, it is the finest exercise for building a strong outer thigh. It is also considered an isolation moment. While the thigh is in a fixed state, more stress gets your outer quadriceps, as there is no involvement of big muscles. It assists you with muscle detailing as well.

1. Proceed to quad extension, by selecting your favored weight, lie down on the machine with facing your chest in front. After that, put both your legs in the shin pads, before kicking off, tighten your abdominals well, and lift the weight with the aid of calf and abductor muscles.
2. Next, stop when you reach a 90-degree stretch position, thereafter gradually discharge the weight to the onset point without jerking, confirm that your upper portion will remain in a firm state, only leg compex fires.