top of page


  • Instagram
  • Facebook
  • Twitter
  • Linkedin
  • Whatsapp

5 Quad Exercises for Building Strength and Size

"Doing quad-strengthening workouts enhances knee stability and builds knee strength" - Serah W.

5 Quad Exercises for Building Strength and Size

Photo by Hank Grebe from Pixels

Quadriceps (quads) are the front thigh muscles. They include the rectus femoris, vastus lateralis, vastus intermedius, and vastus mediails.

Here are 5 quad exercises for building strength and size:

Front Squats

  • Stand straight with your feet at shoulder-width apart; maintain your feet a bit outward

  • Straighten your middle back and chest up, bend your knees and press your hips down like you are sitting on a chair

  • Resist the movement when your thighs are parallel to the floor

  • Press or push through your heels until you return to the initial standing position

  • Repeat the movements to complete the set

5 Quad Exercises for Building Strength and Size

Photo by Polina Tankilevitch on Pexels


  • Stand with your feet hip-width apart. keep or press your fingers at the hips or hold them in front of your chest

  • Leap forward with one leg and bend your knees and lower your hip until the knees are bent at 90-degrees

  • Pose in that position for some seconds and lift yourself from your quads and repeat the movement until the set is complete

  • Alternate the legs or set max reps per leg then shift

5 Quad Exercises for Building Strength and Size

Photo by Mikhail Nilov on Pexels

Leg Press

  • Push the footplate far from you using your heels and forefoot

  • Whilst doing this, your heels ought to continually remain flat at the footplate

  • At the time of exhaling, stretch your legs and maintains your fingers and lower back flat against the seat pad

  • Pause for a few seconds at the pinnacle of the movement and inhale as you return the footplate to the initial position by bending the knees slowly

5 Quad Exercises for Building Strength and Size

Photo by Scott Webb from Pexels


  • Place a box or a bench in front of you and stand facing it

  • Place the lead foot on the top of the box or bench

  • Shift all your weight on the lead foot as you lift your body up onto the box or bench

  • Step back to the starting position

  • Switch legs and repeat the position as you alternate the legs until the required set is complete

  • Always make sure the back remains straight and engage your core muscles

  • As your lift yourself make sure your foot is planted on the box or the bench

5 Quad Exercises for Building Strength and Size

Photo by Anna Shvets from Pexels

Leg Extensions

  • Sit on a leg extension device; make sure the pad is right below the knees

  • Ensure that the knees are at a 90-degree by checking the sit adjustments

  • Select the load that you are at ease with that offers you a slight load to make sure you have 10-12 reps according to set

  • Keep your arms at the hand bars

  • Keep the back parallel to the backrest and avoid arching or rounding during the reps

  • Lift the load slowly at the same time as exhaling until your legs are nearly straight

  • Exhale slowly as you lower the leg to the initial position

  • Continue with the repetitions until you hit 10-12 reps


Incorporating these exercises in your workout routine builds sturdy and well-toned quads. make sure to vary your workout routines by adjusting the burden, reps, and sets to continually challenge your muscle groups and yield more on hypertrophy. It is important to use the right form, technique, and a safe lifting approach to avoid injuries and maximize the gains.

82 views0 comments


bottom of page