Whether you know it or not, it's likely that deep down in you, you crave strong quadriceps. The quadriceps will help you gallop on the track, and the quadriceps will make you jump higher than anyone else. Sounds great, doesn't it? The quadriceps muscles – the five muscles located in the front of the thighs that have a slightly misleading name (since doctors previously thought there were four) – are involved in almost every major movement of our body, from walking to kicking a ball. Therefore, it is crucial to take care of them, not only to ensure that you are able to complete your daily functions easily and exercise effectively, but also to prevent injuries.
But how exactly do we effectively target these muscles? The good news is that there are plenty of workouts out there that will allow you to get the quads you crave – some of them are so easy to do that you'll wonder why you've never done these moves before.
Bulgarian split-legged squat.
The Bulgarian split-leg squat is a highly effective movement that targets your quadriceps. Not only that, but the Bulgarian split-leg squat will target all the other major muscles in your lower body, and much more. Alibay, a fitnest coach and kinesiologist, says: "Not only do you build strength, but you also work on balance, stability and flexibility. I love this workout, it does everything you need! ”
First, stand in front of the chair with your back against a chair or exercise stool and take a step. Lift one of your legs and place the surface of your foot flat on the surface behind you. Make sure your feet are shoulder-width apart and lean your torso slightly forward. Then, squat down on the front legs, using the back feet to hold steady, and after a short pause at the lowest point, return to a standing position with the front legs up. Aim for about 12 reps with three sets on each side.
Lunge walking. 
Honestly, it doesn't get any simpler than that. There are a wide variety of lunges in workout programs across the globe, but lunges are where it all starts – and your quadriceps will thank you for adding it to your training routine.
The lunge will work the muscles in the front of the thighs, as well as the glutes, calves, and hamstrings for a full-body lower body workout. Also, since you are constantly moving forward from one lunge to another, your core will also feel the searing.
The main condition you need to do this action is space. In an open area or in a narrow passageway such as a hallway, stand with your feet shoulder-width apart and your body upright. Then, lift one of your feet and step forward to form a lunge pose. Lower yourself into a lunge and hold it briefly, then push yourself forward and backward with your hind legs. Still, do another lunge with your other leg immediately before your leg is next to it. The more you keep moving, the more exercise you get, especially your core muscles, which have to constantly work hard to keep your body upright.
Leg flexion and extension. 
While it's easy to do leg curls without using any gym equipment, you may find that using gym equipment helps you more from time to time. Use a leg extension machine, which only targets your quadriceps, which is very useful if you want to increase strength in this area. If you've been working the rest of your leg more intensely and now need your quads to keep up, then a workout that targets your quad muscles may help.
The first thing to do is to adjust the machine so that you can sit comfortably in it. Your knees should be bent to 90 degrees and your hands should be able to grasp the sides of the machine gently and comfortably. Place your legs under the weight pad and push your quadriceps up with your quadriceps to straighten your legs. Squeeze your quadriceps muscles at the top of the action and gradually lower them. You may need to experiment with the weight a little before you can achieve your goal.
Be careful, though: if you have knee weakness or an anterior cruciate ligament or ligament injury, you'd better stay away from this machine as you could be seriously injured.
Kick the steps. 
According to the Mayo Clinic, kicking a step is a deceptively simple action, but it's also one of the best ways to exercise and strengthen your quadriceps. This move will also get your glutes and hamstrings moving, and the best thing about this move is that it's so easy that anyone can do it, and you can adjust it according to your fitness and workout needs, whatever you choose.
First, prepare yourself a step or a box (you can also do this on the lowest step of the stairs) and stand in front of it with your feet hip-width apart. Step on the steps in front of you with your right foot and meet it with your left foot upwards. Then, step down with your right foot and down again with your other foot to the starting position. Alternate with the other foot and repeat as many times as needed. While this is easy, it's important not to let your posture change while doing it: make sure your core is active and your back is always upright.
Goblet squats.
Goblet squats, despite having a very fantastic name, are also an excellent move for your quadriceps, glutes, core, and upper back muscles as they maintain weight.
To do this action, you need a dumbbell or kettlebell. Place it on your chest, one hand on each side, and feet hip-width apart. Make sure your upper body is articulated, then gently move down into a squat position with your hips back. Make sure your chest doesn't bend forward (this may be due to the weight of the dumbbell or kettlebell) – it should remain upright and facing forward as your body moves down. At the base of the squat, pause for a moment and push yourself back into a standing position with your heels.
Leg press. 
Sometimes, you just need to stretch your leg muscles wide, and that's where the leg press comes in. This equipment in the gym looks a bit like a medieval European torture device, and the press machine is one of the best things you can use to build your quadriceps. Your hamstrings and glutes are also involved while removing any pressure from your upper body.
While using a leg press machine may seem simple, there are some key mistakes to be aware of that can hinder your workout. Make sure your legs don't bend too much or that you don't have too few repetitions. You need to try to make sure that your knees are bent to about 90 degrees each time. It's also important that you avoid locking your knees on top with each repetition, as this will not only reduce stress on your legs (and thus inhibit your workout), but it may also damage your knee joint. Keep your knees slightly bent while you're at the top of the action.
Lateral lunges. 
Lateral lunges If you haven't done them, your quadriceps will miss out on a great workout. "The lateral lunge is a great exercise because it works both sides of the gluteus maximus (gluteus medius), an important stabilizing muscle of the hip joint, which is often underrated," said trainer Mariotti. ”
Place your feet hip-width apart and your hands on your chest. Then, move one of your feet to the side and make a lunge pose. After holding a short lunge position at the bottom, use the same leg to push yourself back into a standing position. Repeat 8 to 12 times, then switch sides to make the other leg.
Chest jumping. 
When was the last time you jumped around? Maybe you were a kid, right? Jumping exercises like the jump box can be very effective in exercising your quadriceps, according to Coaching Magazine. This intensive training doesn't just affect your quadriceps: just like most full-body lower body workouts, jump boxes also target your hamstrings, calves, and glutes.
Box jumping may seem simple, but it's hard to do. First, personal trainer Joe says, get yourself a sturdy box that can handle the weight of your jumps on it – a taller box can help you build more muscle strength, while a shorter box can give you more cardio. Place the box in front of you, feet hip-width apart, and squat down a quarter. Use your arms to transfer the momentum, jump off the ground with both feet, and land on top of the box as gently as possible. When you land on the box, try to maintain your position and don't squeeze yourself too hard into a ball, which could be a sign that your box is a little too high. Take a step back or jump lightly, repeating three to five times.
Kneeling leg extension. 
Say the word "leg extension" to someone, and they might immediately imagine sweating on a gym machine. However, leg stretch exercises can be easily done at home, without the need for equipment, and kneeling leg stretches are exactly how to do it. When you're a little tired of squats and lunges, kneeling leg extensions provide a quality workout for your quadriceps, and the exercise isolates the muscles in the front of your thighs.
Kneel on the ground first, with your upper body straight. Your knees should be spaced apart, your core and legs should be activated, and your chest should be upright. Place your hands at your sides and gradually lean your upper body and thighs back, making sure your back doesn't arch or round as you do. When your glutes are almost touching your heels, hold this position briefly and pull your body back to the starting position while engaging your quadriceps. Repeat as many times as you like.
Squat jumps. 
There's no denying that squat jumps are great workouts for your quads as well as all the other major muscles in your lower body. In addition to this, the intensity of the exercise also exercises your heart – although it is worth mentioning that as a high-intensity activity, doing squat jumps puts stress on your joints.
Starting from a standing position, move your feet slightly wider than you're used to, which will help you stay steady when jumping to land. Next do a standard squat and jump up from the squat position and gently land on the ground. Repeat at a pace of your choosing, no matter how many times you want to repeat. If you're fast, it's important to keep your posture steady. Make sure your back isn't rounded or bent forward too much, and keep your core muscles moving to increase the stability of your movement. "Deeper squats work more muscle, but shallow or quarter squats can improve athletic explosiveness and jumping efficiency," said Ryan, a certified strength and conditioning expert. ”
Reverse lunge.
Reverse lunges are a great way to work your quadriceps muscles and many other lower body muscles powerfully. In addition, they can also improve your stability, hip and knee flexibility, and make your muscle strength more even.
Start by standing up straight with your feet at a certain distance. You can do this by using only your body weight or by adding a kettlebell or a pair of dumbbells, which you can hold in front of you or on your sides. Adding weight can make this more of a muscle-strengthening exercise. Lift one of your feet, then step back into a lunge position, bringing your back knee down towards the ground. Your front knee should be at a 90-degree angle at the lowest point of the lunge. Then, use your back foot to push yourself back into the starting position and repeat the movement with your other leg.
One leg raised. Most quadriceps exercises work all the muscles of the quadriceps at the same time, but sometimes, being a little more specific can help. The single-leg raise targets the rectus femoris, the larger muscle that runs from the front of the hip to the knee and helps give the quadriceps muscles their unique shape. In addition, it strengthens your core muscles and hip flexors.
Starting on the ground, lie on your back with one leg extended (keeping your knees slightly bent) and the other leg bent at a 90-degree angle and rest on the ground. Make sure your core muscles are engaged, then slowly lift your straight leg off the ground until your thigh is parallel to your bent leg. Hold the leg there, then slowly lower it so that it gently touches the ground before repeating the exercise. Continue to repeat as many times as needed, then repeat with the other leg.
Squat on one foot. One-legged squats may be one of the hardest squat variants, but are they worth doing? By incorporating one-foot squats into your workouts, your quadriceps and other leg muscles will take a blast like never before. Considering that you have to do a one-legged squat, your balance will also be severely tested.
However, do a one-legged squat. The first thing to do is to make sure your joints and muscles are warmed up, and if you have any difficulty moving your ankles, hips, or knees, avoid doing one-foot squats, which can put a lot of stress on your leg joints.
When standing, bring your feet together and lift one foot up, keeping your knee bent. Help maintain balance by stretching your hands forward or to the side. Squat slowly until your knees are bent at 90 degrees, taking care to keep your waist straight and not bent. Hold your knees bent to 90 degrees for a few seconds, then slowly stand up. Repeat the single-leg squat for 12-15 reps per set, 2-3 sets per day.
Sumo squat. When regular squats start to get a little boring, sumo squats are a lot of options. "Sumo squats are a great lower body strength workout that works the muscles of the inner thighs, as well as the glutes, quadriceps, hamstrings, hip flexors and calves," said Fiture Head Coach Neeron. "Since sumo wrestling squats provide a change of posture, your core may also see some extra involvement. You can also make the workout more difficult (and more effective) by adding weights to the combo workout or even placing resistance bands around the thighs.
Stand with your feet in a wide position with your toes slightly tilted outward. Then, squat while avoiding moving your hips forward. Make sure your back doesn't bend forward when your thighs are parallel to the ground. After a short stop at the base of the squat, move forward with your heels to form a standing position. Repeat up to 15 times, then take a short break for a few minutes before the next set.
Quadriceps exercises