Quads of Steel

The Quadriceps is a group of 4 muscles on the front of your thigh.  They are responsible for knee extension and hip flexion.  These are typically large powerful muscles that can do a lot of work.  Nice quads are impressive and will give you an advantage in almost any sport.

Leg Extension

This exercise isolates the quads.  There are countless varieties of machines that do this job.  Make sure that you do a good warm-up first (light weight with 2 sets of 15-20 reps at least).    Once you're warmed-up, start ramping up the weight.  Aim for a total of six honest sets.  If you experience sharp pain at or near the knee - stop! The tough sets should be down to 8 reps.

Front Squats

Front Squats are a great barbell squat variation that hits quads really hard.  Rest the barbell on your front delts.  Keep your back straight and your heels glued to the floor.  Go for 4 sets of 8.

 

Wall Sit



The Wall Sit is a great static exercise if you just hold your back against the wall and hold it as long as you can.  If you have a stability ball, you can squish that between your back and the wall and roll the ball slowly up and down.  Try to hold these until your quads are burning.

Lunges

Lunges, especially weighted lunges, are great for building quads (and glutes and hamstrings).  Try Walking Lunges if you have the room.  Go for 3 sets of 15.

Cardio

Cycling is a great form of cardio that really works the quads.  Work this exercise into your routine.

Tom

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