In case your leg day isn’t producing the quad progress you need, it’s time for a strategic shift.

Your downside is probably going that your leg routine scatters focus throughout too many muscle teams. In consequence, your quads get too little consideration and their progress stalls. 

However a quad-focused leg day—containing solely the best quad-strengthening workouts—can change that.

By zeroing in on the very finest workouts for constructing quad mass, you possibly can rapidly construct the thick, teardrop quads you’ve all the time needed. In my expertise working with tens of 1000’s of individuals, these are the workouts that constantly ship one of the best outcomes:

1. Barbell again squat
2. Barbell entrance squat
3. Bulgarian cut up squat
4. Dumbbell lunge
5. Leg press
6. Hack squat
7. Dumbbell step-up
8. Dumbbell cut up squat
9. Goblet squat
10. Pistol squat
11. Sissy squat
12. Body weight squat
13. Kneeling leg extension

On this article, you’ll uncover why these workouts are so efficient, learn to carry out them with correct kind, perceive how one can incorporate them into efficient quad-focused leg day exercises, and extra. 

Quad Anatomy

The quadriceps femoris—or “quads”—are a bunch of 4 muscle tissues on the entrance of the higher leg:

1. Rectus femoris
2. Vastus lateralis
3. Vastus medialis (which incorporates the vastus medialis indirect, or “VMO”)
4. Vastus intermedius

Collectively the quads prolong (straighten) the knees and flex the hips (deliver your thighs towards your stomach).

Right here’s how they appear:

Focusing on Totally different Elements of the Quads

Many weightlifters wonder if adjusting their stance width and foot orientation throughout leg workouts targets totally different areas of the quads.

As an example, some imagine performing workouts with a slender stance emphasizes the outer quads, whereas a large stance with toes turned out targets the internal quads. Nonetheless, a number of research present that muscle activation in your legs is identical no matter stance width or foot orientation.

Thus, tinkering with these variables most likely received’t matter a lot in the case of progress. Nonetheless, it’s one thing you must experiment with to discover a stance that feels most snug for you.

Then again, analysis suggests you possibly can preferentially goal the higher and decrease areas of the quads relying on the workouts you carry out. 

For instance, hip flexion (bringing the thigh towards the chest) tends to activate the higher (proximal) quads extra, whereas knee extension (straightening the knee) will increase activation within the decrease (distal) quads.

Researchers have additionally recognized these “regional activation” variations throughout dynamic actions, akin to strolling and biking. 

This means that some workouts are higher for coaching the higher quads, whereas different workouts emphasize the decrease quads. 

Particularly, squats, lunges, and compound quad workouts involving machines (e.g. the hack squat and leg press) are seemingly barely higher higher quad workouts. As compared, the leg extension and sissy squat are most likely marginally superior decrease quad workouts. 

The 12 Finest Workouts for A Killer Quad-Targeted Leg Day

These are the 12 finest workouts for constructing quad dimension and power. Right here’s how one can carry out every train, why they’re one of the best, and how one can combine them into your routine with steering on units, rep ranges, and relaxation durations.

1. Barbell Again Squat

Why: The barbell again squat is the king of free-weight quad workouts as a result of it trains the quads by way of a protracted vary of movement and means that you can elevate heavy weights safely and progress commonly, that are important for constructing quad mass and power.

Find out how to:

1. Place a barbell in a squat rack at concerning the peak of your nipples. 
2. Step below the bar, pinch your shoulder blades collectively, and relaxation the bar above the bony ridges on the underside of your shoulder blades. 
3. Elevate the bar out of the rack, take 1-to-2 steps backward, and place your ft a bit wider than shoulder-width aside along with your toes pointing barely outward. 
4. Protecting your again straight, sit down and push your knees out in the identical route as your toes.
5. Get up and return to the beginning place.

Units and reps: 3 units of 4-to-6 reps with 2-to-4 min relaxation

2. Barbell Entrance Squat

Why: The entrance squat is one other key compound quad train that trains the quads about as successfully because the again squat, even while you use as much as 20% much less weight. It additionally locations considerably much less compressive forces in your knees and decrease again, making it a wonderful selection for these aiming to construct quad mass whereas minimizing pressure on these areas.

Find out how to:

1. Place a barbell in a squat rack at concerning the peak of your breastbone.
2. Seize the bar with a shoulder-width grip and your palms going through away from you. 
3. Step nearer to the bar in order that it presses towards the highest of your breastbone and push your elbows up and out in entrance of the bar. 
4. With the bar resting on the entrance of your shoulders and held in place by your arms, elevate it out of the rack, take 1-to-2 steps backward, and place your ft a bit wider than shoulder-width aside along with your toes pointing barely outward.
5. Protecting your again straight, sit down and push your knees out in the identical route as your toes.
6. Get up and return to the beginning place.

Units and reps: 3 units of 4-to-6 reps with 2-to-4 min relaxation

3. Bulgarian Break up Squat

Why: The Bulgarian cut up squat trains your quadriceps muscle to a excessive diploma, making it a wonderful addition to any quad-focused leg day. It’s additionally helpful as a result of it trains every leg independently, which helps you add symmetrical mass to your decrease physique.

Find out how to:

1. Whereas holding a dumbbell in every hand, stand about 2-to-3 ft in entrance of a bench along with your again to the bench. 
2. Together with your proper foot planted, place the highest of your left foot on the bench behind you. 
3. Decrease your butt towards the ground by bending at your proper knee till your proper thigh is roughly parallel with the ground. 
4. Get up and return to the beginning place.

Units and reps: 3 units of 4-to-6 reps with 2-to-4 min relaxation

4. Dumbbell Lunge

Why: Analysis reveals the dumbbell lunge is a top-tier train for constructing teardrop quads. As a result of it requires better steadiness and coordination than most different leg workouts, it additionally engages many smaller stabilizer muscle tissues all through your physique, serving to you develop full-body mass and power.

Find out how to:

1. Holding a dumbbell in every hand, stand along with your ft hip-width aside.
2. Take a protracted step ahead along with your proper foot—about 2-to-3 ft. Bend each knees till your left knee touches the ground. 
3. Reverse the movement by pushing by way of your proper foot and leaning barely backward, permitting your legs to straighten.
4. When you’re standing, deliver your proper foot again to the beginning place. 

Units and reps: 3 units of 6-to-8 reps with 2-to-4 min relaxation

5. Leg Press

Why: The leg press is an excellent quad-focused leg day train as a result of it enables you to use heavier weights than most different quad workouts, which helps you construct quad mass extra rapidly and successfully.

Find out how to:

1. Wedge your butt down into the bottom of the leg press machine seat. 
2. Place your ft midway up the footplate a bit wider than shoulder-width aside along with your toes pointing barely outward. 
3. Straighten your knees and use the protection handles to launch the burden. 
4. Decrease the footplate towards your torso till your thighs are about 12-to-18 inches out of your chest.
5. Push the footplate upward till your legs are virtually however not utterly straight (knees barely bent).

Units and reps: 3 units of 4-to-6 reps with 2-to-4 min relaxation

6. Hack Squat

Why: The hack squat is a implausible compound quad train. It’s notably efficient for growing quad mass as a result of it permits you to elevate heavy weights with out inserting as a lot stress in your knees and again as different free-weight quad workouts.

Find out how to:

1. Place your physique in order that your ft are shoulder-width aside on the hack squat machine footplate along with your toes pointing barely outward, and your shoulders and again are towards the pads.
2. Straighten your knees and use the protection handles to launch the burden.
3. Protecting your again towards the pad, sit down and push your knees out in the identical route as your toes. 
4. Get up and return to the beginning place.

Units and reps: 3 units of 4-to-6 reps with 2-to-4 min relaxation

7. Dumbbell Step-up

Why: The dumbbell step-up trains your whole decrease physique, helps eradicate dimension and power imbalances, boosts your squat efficiency, and is less complicated in your knees and again than many different lower-body workouts. Therefore, it’s a implausible train to incorporate in your quad-focused leg day. 

Find out how to:

1. Holding a dumbbell in every hand, place your proper foot on a field, bench, or different floor about knee-height off the ground. 
2. Protecting your weight in your proper foot, totally straighten your proper leg. 
3. Decrease your left foot towards the ground, and return to the beginning place.

Units and reps: 3 units of 6-to-8 reps with 2-to-4 min relaxation

8. Dumbbell Break up Squat

Why: The dumbbell cut up squat means that you can prepare all of your leg muscle tissues one leg at a time, serving to you construct balanced mass and power. As a result of it’s much less dynamic, it additionally requires much less steadiness and coordination than the lunge, making it a strong addition to a newbie quad-focused leg day.

Find out how to:

1. Holding a dumbbell in every hand, stand along with your ft about shoulder-width aside.
2. Take a protracted step ahead along with your proper foot—about 2-to-3 ft. Protecting your weight in your entrance foot, bend each knees till your left knee touches the ground. 
3. Reverse the movement by pushing by way of your proper heel to straighten your legs and return to the beginning place. 
4. When you’ve carried out the specified variety of reps, swap legs and repeat the method. 

Units and reps: 3 units of 6-to-8 reps with 2-to-4 min relaxation

9. Goblet Squat

Analysis reveals that the goblet squat is an efficient quad train and, thus, a useful addition to any quad-focused leg day exercise. Since you maintain the burden in your arms slightly than throughout your shoulders, it’s additionally simpler in your again than different free-weight quad workouts.

Find out how to:

1. Maintain a dumbbell in entrance of your chest with each arms. 
2. Place your ft a bit wider than shoulder-width aside, level your toes barely outward, and lift your chest.
3. Protecting your again straight, sit down and push your knees out in the identical route as your toes.
4. Get up and return to the beginning place.

Units and reps: 3 units of 8-to-10 reps with 2-to-3 min relaxation

10. Sissy Squat

Why: The sissy squat is a extremely efficient decrease quad train you can carry out utilizing your physique weight. Its principal benefit is that it trains your quads by way of a full vary of movement and in a stretched place, which is essential for maximizing progress. 

Find out how to:

1. Stand along with your ft shoulder-width aside, holding onto a sturdy object along with your dominant hand.
2. Squeeze your glutes, then bend your knees, permitting them to maneuver ahead over your toes.
3. As you descend, let your physique lean backward, and your heels come off the ground. 
4. Decrease your self so far as you comfortably can or till your glutes are 6-to-12 inches out of your heels.
5. Reverse the motion and return to the beginning place. 

Units and reps: 3 units of 10-to-20 reps with 2-to-3 min relaxation

11. Body weight Squat

Why: Body weight squats are a superb quad train for people who find themselves new to coaching or working round an harm, or for many who need to do quads exercises at house.

Find out how to:

1. Place your ft a bit wider than shoulder width-apart and level your toes barely outward.
2. Attain your arms straight out in entrance of you or cross your arms in entrance of your chest.
3. Protecting your again straight, sit down and push your knees out in the identical route as your toes.
4. Get up and return to the beginning place.

Units and reps: 3 units of 10-to-20 reps with 2-to-3 min relaxation

12. Leg Extension

Why: The leg extension is a helpful train for including further quantity in your quads on the finish of a quad-focused leg day. To make it an much more efficient decrease quad train, set the seat way back to potential and carry out the train leaning again. This stretches your quad muscle tissues extra, which advantages progress.

Find out how to:

1. Sit on the leg extension machine seat and regulate the again pad so your knees are simply in entrance of the sting of the seat. 
2. Regulate the decrease leg pad so it touches your shins proper above your ankles and places your ft as near your butt as potential.
3. Seize the handles and push your ft towards the ceiling, extending your legs till your knees are straight. 
4. Bend your knees to decrease your ft and return to the beginning place.

Units and reps: 3 units of 10-to-15 reps with 2-to-3 min relaxation

The Finest Quad-Targeted Leg Day Exercises

To this point, we’ve checked out one of the best workouts to construct quad mass. Now let’s focus on how one can manage these workouts into an efficient quad-focused leg day.

The next exercises comprise one of the best quad workouts and the right quantity of quantity and depth to construct teardrop quads with out carrying you to a frazzle.

For finest outcomes, do Quad-Targeted Leg Day #1 as soon as weekly for 8-to-10 weeks as a part of a well-designed coaching program, take a deload, then change Quad-Targeted Leg Day #1 with Quad-Targeted Leg Day #2 for the next 8-to-10 weeks.

After that, you possibly can proceed to alternate each 8-to-10 weeks of coaching or create your personal quad-focused leg day exercises utilizing the workouts above.

Quad-Targeted Leg Day #1

Quad-Targeted Leg Day #2

The Advantages of Quad Coaching

Improved Aesthetics

Many new weightlifters (and a few skilled ones) prioritize coaching the muscle tissues you possibly can simply see within the mirror: Primarily the shoulders, chest, arms, and abs. However they spend comparatively little time coaching their decrease half.

Consequently, they construct sturdy, muscular higher our bodies that dwarf their underdeveloped legs.

Thus, an enormous purpose to get larger quads is to steadiness your higher and decrease physique, stopping weak factors in your physique.

Enhanced Athletic Efficiency

Coaching your quads boosts your bodily efficiency in a number of methods. As an example, it:

Harm Prevention

Most of the finest workouts for constructing your quads improve decrease physique stability, which is important for avoiding harm.