If you do, then we’re sure training your leg muscles must be your favorite. While the whole notion around “Leg Day” is still divided, deep down, everyone wants muscular, toned, and chiseled quads and thighs.
Speaking of, well-built quads not only wrap up a great appearance for you but also, improve your overall leg strength. Quadriceps aren’t just important to fitness enthusiasts but also to athletes. A study in the Journal of Strength and Conditioning Research found that increased quadriceps strength correlates with improved sprinting and jumping performance in athletes.
When a muscle possesses this much potential, isn’t it best to train it regularly? So, here is a list of 7 best exercises for quad growth.
Anatomy Of Quad Muscle & Its Function
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, injuries to the quadriceps can significantly affect mobility, highlighting the importance of these muscles. Therefore, before you begin training your quads it is important to understand their anatomy.
The quadriceps femoris muscle group, commonly known as the quads, consists of four muscles:
- Rectus Femoris,
- Vastus Lateralis,
- Vastus Medialis, and
- Vastus Intermedius
These muscles originate from different parts of the femur and the pelvis, converging into a single tendon that attaches to the patella (kneecap) and continues to the tibia.
The primary function of the quads is to extend the knee joint, a movement essential for activities such as standing up, walking, running, and jumping. The rectus femoris also plays a role in hip flexion due to its attachment to the pelvis.
Benefits of Building Quad Muscle Strength
Quadriceps = aesthetic appeal
Are you also among those who think that quads are just for the SHOW? No. Then you are right! Quadriceps are more than just good appeal, building quad muscles improves your leg strength and reduces saddlebag fat, which is vital for athletic performance and daily activities. Athletes with well-developed quads can jump higher, run faster, and change direction more quickly.
Strong quads also help stabilize the knee joint, reducing the risk of injuries. Did you know that the Journal of Orthopaedic & Sports Physical Therapy revealed that individuals with stronger quadriceps are less likely to experience knee osteoarthritis?
Well-built, strong, and toned quadriceps also help in improving your metabolic health. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. Furthermore, according to the American Council on Exercise, building leg strength through exercises like squats and lunges can enhance overall cardiovascular health.
7 Best Exercises For Quad Growth & Building Leg Muscle Mass
To build quadriceps, tone, and chisel them a combination of compound and isolation exercises are needed. Here are seven of the best exercises to boost quad growth and leg muscle mass:
Squats:
Squats are a fundamental compound movement that works the quads, glutes, hamstrings, and core.
How to Do It:
Stand with your feet shoulder-width apart. Lower your body by bending your knees and hips, keeping your back straight. Go down until your thighs are parallel to the floor, then push back up through your heels.
Leg Press:
The leg press allows for heavy resistance while targeting the quads with reduced back strain.
How to Do It:
Sit on the leg press machine with your feet shoulder-width apart on the platform. Push the platform away by extending your knees while keeping your feet flat. Slowly return to the starting position.
Lunges:
Lunges engage the quads, glutes, and hamstrings and improve balance and coordination.How to Do It:
Stand upright, step forward with one leg, and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and repeat with the other leg.
Leg Extension:
This isolation exercise specifically targets the quadriceps, enhancing muscle definition.How to Do It:
Sit on the leg extension machine and place your feet under the padded bar. Extend your legs until they are straight, then slowly return to the starting position.
Bulgarian Split Squats:
This unilateral exercise helps correct muscle imbalances while intensely targeting the quads.How to Do It:
Stand a few feet in front of a bench and place one foot on the bench behind you. Lower your body until your front thigh is parallel to the floor, then push back up through your front heel.
Step-Ups:
Step-ups build quad strength and improve balance and stability.How to Do It:
Stand in front of a bench or step. Step onto the bench with one foot, pushing through your heel to lift your body up. Step down with the same foot and repeat on the other side.
Hack Squats:
This machine exercise isolates the quads, allowing for controlled, heavy lifting.How to Do It:
Position yourself on the hack squat machine with your shoulders under the pads and feet shoulder-width apart on the platform. Lower your body by bending your knees and hips, then push back up through your heels.
Quadricep Workout: Sample Routine To Begin With
An effective quadricep workout involves combining the aforementioned exercises into a routine that targets the quads from multiple angles. Here’s a sample quad-focused workout:
- Warm-up: 5-10 minutes of light cardio (e.g., cycling or brisk walking) and dynamic stretches.
- Squats: 4 sets of 8-10 reps
- Leg Press: 3 sets of 10-12 reps
- Lunges: 3 sets of 12 reps per leg
- Leg Extension: 3 sets of 15 reps
- Bulgarian Split Squats: 3 sets of 10 reps per leg
- Step-Ups: 3 sets of 12 reps per leg
- Hack Squats: 3 sets of 8-10 reps
- Cool-down: 5-10 minutes of light cardio and static stretching
Signs That You Have Weak Quadriceps
The American College of Sports Medicine highlights that weak quads can lead to compensatory movement patterns, increasing the risk of injury to other body parts, such as the lower back and hips. Identifying weak quadriceps helps address imbalances and prevents injuries. Some common signs are:
- Difficulty in Squatting: Struggling with or performing squats incorrectly can indicate weak quadriceps.
- Knee Pain: Weak quads can lead to knee instability, resulting in pain or discomfort, especially during activities like walking, running, or climbing stairs. According to the National Institutes of Health, knee pain is often associated with quadriceps weakness.
- Fatigue During Activities: Excessive fatigue or difficulty completing leg-intensive activities can signify weak quads.
- Limited Range of Motion: A reduced range of motion in your knees or hips might be due to underdeveloped quadriceps.
Final Words
Building strong quadriceps is not just about achieving muscular legs; it contributes to leg strength, athletic performance, and injury prevention.
The abovementioned exercises can help build the strength and muscle mass needed for a healthy quadriceps. With dedication and the right approach, you can achieve impressive quad growth and beat the dread of LEG DAY!
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