Building up your legs is extremely important for all athletes because you use your legs constantly and they should be strong enough to hold your entire body. That means they are a crucial part of your training routine, and, although you don’t need to do leg workouts every day you have to do it at least once a week.
Your quadriceps are a part of the muscles in your legs and they are the ones that give a powerful and strong look to the front part of your leg. That’s why we researched the 8 best quadriceps exercises that will increase your muscles in size and power.
- Walking Lunge
Although it’s a simple exercise and probably nothing new if you are into fitness, the walking lunge is one of the best quadriceps exercises that can increase the power of your muscles. You can do it with weights or just your bodyweight. To do a walking lunge you need to start by standing tall with your feet aligned with your shoulders. Place your hands on your hips for balance and step forward with one foot sinking down till your knee reaches a 90 degree angle. Bring yourself up to the starting position by bringing the back foot next to the front foot and repeat this a few times.
- Bodyweight Squat
One of the best exercises for engaging your lower body and core muscles. This exercise can be done with weights or without any weights. To perform this exercise you need to start by standing straight with your feet positioned at shoulder width and facing a bit outwards. From this position, start crouching back like you want to sit on a chair but keep your balance by tightening your core muscles and keeping your back straight. Stop the squat when your knees reach a 90 degree angle and bring yourself back up to the starting position.
- Bulgarian Split Squat
The bulgarian split squat is an excellent exercise you can take advantage of to improve your quadriceps. You will need a chair, bench or a box to perform this exercise. To start the exercise you need to stand tall with your feet at shoulder-width, about 2 steps away from the bench or chair. Place the top of one foot on the bench behind and start bending the knee of your standing leg till your thigh is parallel to the ground and then bring yourself up again.
- Squat Jump
Squat jumps will also have a great effect at increasing power and growth of your quads. They are also great for your hips, calves and core. To perform the squat jump you need to set up for a squat. Perform a squat and when your knees are at the 90 degree angle, use more force to bring yourself up and jump off the ground. Make sure you land softly on the floor and use your knees to reduce the impact.
- Step-ups
To perform step-ups you will need a box or a stable chair. This exercise is great for your quads as well as improving stabilization in your knees. To start the exercise you need to place one foot on the box and the other one down on the ground. Bring yourself up keeping a straight posture till the leg placed on the box is straight. Instead of placing the other foot on the box, bring it up to engage your core.
- Leg Press
The leg press machine in the gym is definitely one of the best exercises for growing bigger quads. You can load it up with as much weight as you want which is great if you are looking to increase your power. To use the leg press machine you need to lay on the foamed part of the machine and place your legs on the metal part (sled). Make sure your feet are approximately shoulder-width apart and press the sled up to bring it out of the rack. Disengage the safety bars from the side and lower the sled towards your body till your knees are at about 90 degrees before pushing it back to engage your quads.
- Leg Extensions
The leg extension machine is in the gym for no other reason but to engage your quadriceps. It’s a great workout machine if you want bigger and better looking quads. It’s very easy to use and to start a rep you need to sit up straight on the machine and use your quads to kick the weight up. Make sure you extend your legs fully and hold for about a second at the top.
- Pistol Squat
One of the more challenging exercises on our list that will improve your quadriceps is the pistol squat. To do this exercise you need just your body weight. The starting position is standing tall with your feet together and your arms extended in front of you for balance. Lift one of your feet off the floor and bring it forward while you keep your leg straight. Using your other leg, perform a squat till your knee is at about 90 degree angle and then bring yourself back up.
