Find out more about Helen; Menswear Garment Technologist. And if you think this job could be for you? You may want to take a look...
Along with that signature V and a peachy booty, defined quads are one of the ultimate fitness goals when it comes to aesthetics.
If you want to grow bigger quads, then these exercises are a must!
Bookmark this article and get these done on your next leg day.
You'll thank us later.
Barbell Front Squats
Probably the first exercise that comes to mind when you think of growing your quads is the barbell back squat. While it is true that this compound exercise does engage the quads, it is the front squat that will really have them feeling the burn.
Often neglected, however, if you’re serious about making the quad gains, you need this exercise in your programme. By holding the barbell at the front of your body, the load is focused on your quads.
Be warned; you won’t be able to take as much weight as you do in your regular back squat so if it’s your first time giving these a go start off light and build up your load slowly.
When performed correctly, barbell lunges are a great way to build quad strength and size.
If you really want to get those quads on fire, just as with the front squat, bringing the load to the front of the body will do the trick.
If you’re not quite ready to use a barbell, lunges can also be done with dumbbells or even just your own body weight!
Do not underestimate the leg extension.
Often fobbed off as nothing but a finisher, if you’re looking at building your quads, you might want to start taking this machine more seriously.
By targeting the quads in isolation, the leg extension ensures that the four muscle groups are engaged during the hip flexion, and the load is not taken elsewhere.
There’s no cheating your way out of this one.
Due to the fact the movement is fixed, it does not require stabilising muscles in the same way as a barbell squat might. This has its cons, but in the case of building huge quads, it is definitely a good thing.
By focusing specifically on the quads (as well as the hamstrings and glutes), you can pile on the load without worrying about the typically weaker stabilising muscles letting you down.
Bulgarian Split Squats
Last but not least, it’s the Bulgarian split squat.
If you’re looking at growing those quads, you cannot afford to be missing out on this one. When it comes to this exercise, the load is predominantly on the quads, glutes and hamstrings – not on the lower back!
This not only means greater quad growth but also means it is a great movement no matter what point you’re at in your fitness journey. Not to mention, it’s going to help improve your balance and core strength – everyone’s a winner.
Which is your favourite quad building exercise?
Let us know in the comments down below.