The “quads,” also known as the quadriceps muscles, are primarily in charge of hip flexion and extension at the knee joint, which enables you to straighten your knee.
Exercises that specifically target each of the quadriceps’ four muscles should be a part of a well-rounded leg workout.
Exercising your Quadriceps
The benefits and instructions for the following quadriceps exercises are listed below :
1. Bulgarian Split Squat
The Bulgarian split squat is an advanced exercise that tones the calves, glutes, hip flexors, and quadriceps. It is a single-leg squat variation where the rear leg is supported by a bench or box.
Position yourself about two feet in front of a level, knee-height bench. With the shoulders back, the feet should be hip-width apart, and the eyes and chest should be pointed forward.
2. Traditional Squat
The squat is unbeatable as the best overall exercise for the quads. The squat is an essential exercise in a routine because it works the glutes, quads, hamstrings, and calves. The best part is?
Hold a dumbbell in each hand and keep your arms at your sides if you’re using weights. Squat down until your thighs are parallel to the floor by engaging your core and slowly bending your legs. As you squat down, raise your arms in front using only your bodyweight.
3. Sissy Squat
Sissy squats are a very difficult quadriceps workout done with body weight. They are the ideal exercise to perform without any equipment and are difficult enough to perform regardless of fitness level. By pressing a weight plate on your chest with one arm, you can increase the resistance. If necessary, you can support yourself by softly holding a solid object with your other arm.
Toes pointing front, place your feet slightly wider than hip-width apart. Hold the weight plate against your chest with one arm if you’re using weights. Breathe deeply, tighten your abdominal muscles, and push your hips forward while bending your knees and leaning back.
4. Wall Sit
When performing this move, you’re not the only one who may be reminded of gym class in middle school. The wall sit is a tried-and-true exercise, especially considering that all you need is a solid wall and yourself.
By isolating the quadriceps and requiring you to maintain the position for an extended period of time, this exercise develops isometric strength and stamina in the lower body muscles.
The quadriceps muscles should be strengthened with a variety of exercises. Try alternating exercises that require only your bodyweight with ones that incorporate resistance. Use one day as a light quad day that relies on your body for resistance, and the other day as a heavier quad day. Include exercises that target the glutes and hamstring muscles to help balance your lower body.