If one of your fitness goals is to develop bigger quads, this article is for you.
Before we discuss how to get bigger quads, let’s take a closer look at what they are. The quadriceps (or quads) are the four muscles found on the front of your leg or thigh. Those four muscles contract together to either flex your hip or extend your knee. The four muscles that make up the quadriceps are the Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius.
The quadriceps are the primary muscles that support your knee bone. This means if you have any weakness in your quads, you can end up dealing with knee instability, which can eventually lead to an increase of wear and tear within the joint. This leads us to our next point regarding your quads…
Your quadriceps are required in order to perform several important daily tasks, such as standing up from a seated position and supporting your knees when you stand or walk. Once again weakness in the quads can lead to knee instability, which can lead to excessive wear and tear within the joint.
In fact, a study of individuals who suffered from cartilage loss in their founds found that this loss occurred in 44 percent of those with quadriceps weakness, compared with 11.7 percent of those with normal quad strength. This means another risk of having weak quads is an increased risk of cartilage loss. So if you want to protect and strengthen your knees pay attention to your quads!
Now let’s look at how to strengthen and build up your quads.
The good news is most of the exercises that help build up your quads are quite easy to accomplish with a home gym, or even a few pieces of equipment if you don’t have a home gym set up yet. The “secret” to building bigger quads is to get as strong as possible using compound exercises that train your quads, not by focusing on machines that target the quads in the gym.
This means you should spend the majority of your time in the gym doing exercises like squats, leg presses, lunges, and step-ups, and leave exercises like leg extensions or sissy squats for the end of your workout.
Here’s a few of the best exercises to try:
The sumo deadlift has been found to be more effective in targeting the quad muscles compared to the conventional deadlift. Since he sumo deadlift requires wider foot positioning, it enables the thighs to be lowered closer to the floor, thus activating more leg muscles and therefore helping to build bigger quads.
How to do a sumo deadlift:
The leg press doesn’t involve balancing or supporting weight with your upper body, which means you can use heavier loads than with other exercises. The leg press is also far less fatiguing than free weight exercises, which means you can do it more often without burning out. While it’s not as effective as the barbell back squat—it’s a great quad-building exercise. Here’s how to do it:
The short arc quad exercise is a great way to focus on contracting your quads and building strength., To do these, start by lying flat on your back on the floor with a soccer ball or basketball under your knees to prop it up.
The barbell back squat is one of the most effective exercises you can do for building quad size and strength. This movement also allows you to use very heavy weights, which maximizes tension on your muscle fibers and thus muscle growth over time.
Here’s how to do it:
A dumbbell lunge is one of the best quad exercises using dumbbells. It is an ideal exercise because it requires greater balance and coordination than most other leg exercises, and engages many smaller stabilizer muscles throughout your entire body.
How to do a dumbbell lunge:
Although some people think that the dumbbell step-up is better for strengthening the inner quad—research indicates that the dumbbell step-up is a highly effective inner-quad and outer quad exercise, training both portions of your thighs simultaneously.
How to do it: