If you are looking forward to developing bigger quads, you must learn the best quad-focused exercises. Don't get misled and do the wrong quad exercise as most people do.
It's only here you can learn the best quad-focused exercises for bigger quads. They are the best exercise that will help you gain lean muscle and strength faster.
Learn how to perform these exercises in proper form. You are provided with everything you need to know about building a well-developed quad, including tips to get the most out of your quad training.
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Here is a list most effective quad focused exercises for strengthening and developing bigger quads
- Barbell Back Squat
The barbell back squat is an effective workout for building squad and strength. It allows you to use heavyweights, which maximizes tension on your muscle fibers hence muscle growth.
How to Do Barbell back squat
- Position barbell in the squat rack near your breast
- Step under the bar, grasp your shoulder blades together, and rest the bar directly above the bony ridges on the bottom of your shoulders.
- Lift the bar out of the box, take one or two steps backward, and place your feet a little wide apart, with your toes pointing slightly outward.
- Sit down, keep your back straight, and thrust your knees out in the same bearing as your toes throughout each rep.
- Barbell Front Squat
Front squats train the squads effectively, like back squats, even when using 20% less weight. They place less comprehensive forces on your knees and lower back, making it a good quad exercise for bad knees.
How to Do Barbell Front Squat
- Place a barbell in a squat box at about the height of your breast bone.
- Grasp the bar with a shoulder-width grip and your palms facing away from you.
- Step near the bar so that it presses against the top of the breast, push your elbows out before it.
- With the bar resting on the anterior of your shoulders and held in your hands, lift it out of the rack, take one or two steps backward, and place your feet a little wide apart with your toes pointing slightly outward.
- Sit down and keep your back straight, elbows up and push your knees and toes out in the same direction all through.
- Dumbbell Lunge
Dumbbell is one of the best quad exercises. It requires more outstanding balance and coordination which engages many preservative muscles in your entire body.
How to Make Dumbbell Lunge
- Stay upright with both feet about shoulder-width apart while holding a dumbbell in each hand.
- Step forward with your right foot, about two to three feet. Kneel until your left knee clenches the floor with most of your weight on your front foot
- Invert the motion by pushing off the floor with your front foot and leaning slightly backward, allowing your legs to straighten.
- Barbell Lunge
Barbell lunge trains your lower body just like dumbbell lunge, but its variation is slightly more challenging to set up. Hence it allows you to lift heavier weights because you are not limited by how much you can hold in your arms.
How to Make Barbell Lunge
- Locate a barbell in a squat rack at about the height of your nipples.
- Step under the bar, pinch your scapular together, and rest the bar across your upper traps muscle.
- Heft the bar out of the rack, take about four steps backward so that you are clear of the frame, and position your feet apart.
- Step forward with your right foot. Kneel until your left knee clenches the floor with most of your weight on your front foot.
- Flip the motion by pushing off the floor with your right foot and leaning slightly backward, allowing your legs to straighten.
- Bulgarian Split Squat
Bulgarian split squat is an excellent exercise for training the squad. It trains one leg at a time; hence it helps identify and even out any strength imbalances.
How to Do Bulgarian Squat
- Hold a dumbbell in each hand, stand three feet in front of a bench with your back facing the bench.
- With your right foot firmly fixed, place the top of your left foot on the bench behind you.
- Lower your butt toward the floor six to ten feet in front of you and bend at your right knee. Lower yourself until your right thigh is almost lateral with the floor.
- Leg Press
With leg press, you can use heavier loads than other exercises since it doesn't involve balancing the weight with your upper body. You can also do it more often without burning out because it's less draining.
How to Do Leg Press
- Load a leg press with plates and move the seat to its lowest place
- Sit in the leg press seat, and squeeze your butt down into the base of the chair.
- Place your feet halfway up the foot, place a little wider apart with your toes pointing slightly outside.
- Lower your footplate toward your chest until thighs are 12 – 18 inches from your chest while keeping your butt in the seat without spinning your back.
- Machine Hack Squat
The machine hacks squat places less stress on your spine since it doesn't involve balancing the weight with your upper body. It allows you to lift heavier weight than you can with free weight workouts.
How to Do Machine Hack Squat
- Hack the squat machine with plates, then locate your body so that your feet are far apart on the footplate with your toes pointing slightly outside, and your shoulders and back are facing the pads.
- Sit down and push yourself out in the same direction as your toes while keeping your back pressed against the pad.
- Dumbbell Step-Up
Dumbbell is effective for both inner and outer squad workouts. It trains both portions of your thighs instantaneously.
How to do dumbbell set-up
- Holding a dumbbell in each hand, position your right foot on a box about knee height.
- Keeping your weight on your right foot, straighten your right leg
- Lower your foot toward the floor and return to the starting position.
- Goblet Squat
Goblet is as good condition to any exercises routine aimed at developing the squads. It’s easier on your back than other quad exercises since you don’t hold the weight in your hands rather than cross your shoulders.
How to Do Goblet Squat
- Hold a dumbbell along your chest with both hands.
- Position your feet a little wider apart, point your toes out to the side at about 45- degree angle.
- Place your back straight and push your knees and toes out in the same direction throughout each rep.
- Pistol Squat
The pistol squat is the major squad exercise. It improves balance, performance, coordination, and strength in every leg without the need for equipment.
How to Do Pistol Squat
- Stay upright with your feet apart and your toes pointing slightly outward.
- Lift your right foot 12-18 inches off the floor while keeping your right leg.
- Raise your arms straight in front of your chest.
- Grasp the floor with the toes on your right foot, keep your chest up, then sit down, allowing your right knee to move forward over your right foot.
- Banded Single- Leg Squat
The banded single leg squat is the only squad exercise that can be done anywhere, with minimal equipment. It allows you to train each leg at a time which is ideal for making sure no portion gets more extensive than the other.
How to do banded- leg squat
- Position your right foot on an exercise band so that it lies in the center of your leg.
- Bend over, grasp the loose end of the exercise band and pull it over your shoulders, holding it in place with your hands.
- Move back with your left foot so that the ball of your foot is resting on the floor. Lower until your right thigh is roughly parallel with the floor.
- Bodyweight Squat
The bodyweight squat is the best quad exercise for beginners, people working around an injury, or those without a home gym but wants to do quad exercises at home.
How to Do Bodyweight Squat
- Position your feet a little wide apart and Point your toes out to the side at about a 45-degree angle.
- Keep your back upright and squeeze your knees and toes out in the same direction all through.
Learn the Best Quad Focused Exercise for Bigger Quads
Want to increase your quad but don’t know where to start. These quad-focused exercises will guide you. If you follow and correctly do them, you will gain your desired quad.
They are easy to follow if you are dedicated to building bigger quads.