Introduction
Oh leg day! The day we love the most right? (Sarcastically speaking). We put our time and effort to build our quads through exercises but at times we see them grow to a certain point. So what do we do to keep our quads growing. Not to fear here are the top exercises that I chose to help grow the quads. Now please note that this is solely focused on the outer quad (Vastus Lateralis) which is arguably the hardest muscle to grow for the quads but these exercises will definitely help you build quads the right way. Keep in mind that these exercises can be performed in the gym, or in the comfort of your home. Always consult with a physician or trainer before starting any physical fitness program
Squats
The good old faithful but one of the most productive would be the squat. This exercise is the basic but most effective. The squat has a ton of benefits that will ultimately strengthen your lower body. Depending on how low you go, the squat can improve your quads hamstrings glutes and calves. Body weight squats are good to start off to build your endurance. Add weight once you have full control body movement and you can do a lot of reps in 1 set
To perform a squat
Here’s a step-by-step guide on how to perform a proper squat:
Starting Position:
– Stand with your feet shoulder-width apart, or slightly wider if more comfortable.
– Your toes should point slightly outward, about 15-30 degrees.
– Keep your chest up, shoulders back, and maintain a neutral spine.
– Engage your core muscles to protect your lower back.
– Your arms can be held straight out in front of you for balance, or placed on your hips, or behind your head (depending on your preference or squat variation).
Lowering Down (Descent):
– Begin by pushing your hips back as if you are going to sit into a chair.
– Bend your knees while keeping your chest lifted and your back neutral.
– Lower your body down slowly, keeping your weight on your heels and midfoot.
– Your knees should track over your toes, not collapse inward (keep them in line with your toes).
– Aim to squat until your thighs are parallel to the ground, or lower if your mobility allows (depth can vary).
– Ensure your torso remains upright, avoiding leaning forward excessively.
Bottom Position:
– At the bottom of the squat, your hips should be below your knees, and your chest should stay upright.
– Your back should stay straight, not rounded.
Rising Up (Ascent):
– Push through your heels and midfoot to drive back up to the starting position.
– Extend your hips and knees simultaneously as you rise.
– Engage your glutes and core as you stand.
– Keep your chest lifted and your back neutral throughout the movement.
Finishing the Rep:
– At the top, stand tall with your hips fully extended and your core engaged.
– Do not lock your knees, but stand straight and tall.
### Tips for Proper Form:
Weight Distribution: Ensure your weight is evenly distributed across your feet—do not let your toes or heels lift off the ground.
Breathing: Inhale as you lower down, and exhale as you push back up.
Depth: Don’t compromise form for depth—only squat as low as your mobility allows while maintaining good form.
Warm-up: Make sure to warm up your hips, knees, and ankles before squatting.
Lunges
This is exercise is another classic exercise that’s a little more advanced than squats because you’re basically pushing off one leg and using core muscles to maintain balance. Personally it’s not my necessary go to but this exercise is very helpful. The squat and lunge combination is essential in toning your quads. Start off with body weight and make sure both quads are fatigued with adequate reps.
To perform a basic lunge with proper form, follow these steps:
Starting position: Stand tall with your feet hip-width apart, shoulders relaxed, and core engaged. Hands can be on your hips or by your sides for balance.
Step forward: Take a big step forward with your right leg.
Lower your body: Slowly bend both knees to lower your body until your right thigh is parallel to the ground and your left knee is hovering just above the floor. Your right knee should be directly above your right ankle. Keep your upper body straight, with your chest up and your core engaged.
Push back up: Press into your right heel to push your body back up to the starting position.
Repeat: Switch legs and repeat the movement with your left leg.
Tips for proper form:
• Keep your weight on your heels.
• Avoid letting your front knee move beyond your toes.
• Engage your core to maintain balance.
Drop Squat
One of my absolute favorites when it comes to really activating those quads. Drop squats done with explosiveness will get quads burning after a few reps. Of course there are variations and modifications for this exercise but either way. You are getting an effective workout that doesn’t put too much tax on the body. It can also improve your Power Speed and agility if you would like to improve those things.
To Perform a Drop Squat
Start position: Stand with your feet shoulder-width apart, arms by your sides.
Drop down: Quickly drop into a squat by lowering your hips back and down, as if you’re sitting in a chair. Your knees should bend, and your chest should stay upright. Simultaneously, swing your arms forward for balance.
Land softly: Ensure that you land softly with your feet flat on the ground, knees slightly bent, and your weight evenly distributed. Avoid your knees caving inward.
Return to start: After briefly holding the squat position, quickly stand back up to the starting position.
Key tip:
• Engage your core throughout the movement.
• Keep your knees tracking over your toes.
• Land softly to reduce the impact on your joints.
Drop squats are usually performed as part of high-intensity interval training or plyometric workouts.
Single Leg Leg Press
A very underrated exercise that should be done as a top priority but honestly your knees are up for it. A lot of people fray away from this exercise for that reason but it really targets the quads individually, giving a more concentrated and dynamic pump to the muscle. This exercise can help improve range of motion and target secondary muscles such as hamstrings glutes and even the lower back
There are many leg press machines but the one I’m demostrating Is done with the free standing leg press
This exercise requires the leg
Set Up the Machine:
• Ensure the machine is loaded with an appropriate amount of weight. Start lighter since one leg will bear all the load.
• Position the sled at a height where your knee is bent at about 90 degrees when you begin the movement.
Position Yourself:
• Stand on the platform with one foot in the center. Ensure your entire foot is flat and secure.
• The other foot can either be placed on the ground or held slightly off to the side for balance.
• Grip the side handles or bars for additional support.
Engage Core and Push:
• Brace your core and engage your glutes and quads.
• Press through the heel of the working leg, straightening your leg while keeping a slight bend in the knee at the top of the movement. Avoid fully locking out the knee to prevent joint stress.
Control the Descent:
• Slowly lower the platform by bending your knee, keeping your foot flat and your back pressed against the machine’s support.
• Lower until your knee is bent at about 90 degrees, or as deep as you can comfortably go without your hips or lower back rounding.
Repeat:
• Perform the desired number of repetitions with one leg, then switch to the other.
•Avoid going too deep, which can strain your knee and hip joints. Stick to a range that allows full control and comfort.
Leg Extension
Last but not least is the leg extension, which also has its variations as well today we are going to be talking about the standard leg extension on the machine this exercise really targeted the mid part of the quad. The isolation you can get from this exercise can really show your definition in the quads over time and if done frequently.
To Perform
.Adjust the Machine:
• Seat Position: Sit on the machine and adjust the backrest so that your knees are in line with the machine’s pivot point (the axis where the machine moves).
• Leg Pad Position: Adjust the leg pad so it rests just above your ankles, ensuring your feet are comfortable and stable under the pad.
Position Yourself:
• Sit Back: Sit back firmly against the seat, making sure your lower back is supported.
• Grip the Handles: Hold onto the machine’s side handles for stability, ensuring that your upper body remains still during the exercise.
• Feet Position: Your feet should be about hip-width apart, and your toes should point forward or slightly upward.
Engage Core and Extend:
• Start the Movement: Inhale and brace your core. As you exhale, slowly straighten your legs by pushing against the leg pad. Focus on lifting with your quads, keeping the rest of your body still.
• Top of the Movement: At the top of the movement, your legs should be fully extended but avoid locking your knees to prevent joint strain. Pause for a second to feel the contraction in your quads.
Lower the Weight:
• Controlled Descent: Slowly lower the weight by bending your knees, keeping control of the movement to prevent the weight from dropping too quickly.
• Return to Start: Lower until your knees are bent at about 90 degrees or just before the weight stack touches, maintaining tension in the quads.
Repeat:
• Perform the desired number of repetitions, maintaining proper form throughout.
Conclusion
Incorporating these five exercises into your leg day routine will help you build stronger, more defined quads, particularly targeting the elusive outer quad (vastus lateralis). Squats and lunges are foundational movements that build overall strength, while drop squats and single-leg presses add variety and focus on power and balance. Finally, leg extensions isolate the quads, promoting muscle growth and definition. Remember, consistency and proper form are key to seeing results. Whether you’re at the gym or working out at home, these exercises can help you effectively develop your quads and take your leg training to the next level.