6 Powerful Quad Workouts To Build Strong And Massive Quadriceps

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Imagine this scenario. Every week, you have a dedicated leg workout day, no matter how much you hate it. You hustle hard and continue to give your hundred percent. But when you look at your self in the mirror, you do not really notice anything worth noticing.

I mean, your legs are strong, no doubt, but they lack the definition you want to see. Well, that is something we all face and not just when it comes to your calf, but also your quads.

Yes, there is a part of your DNA that is responsible for this, but can we solely blame it for your issue? What you genuinely need, apart from hard work and dedication, is a leg workout regime that helps you get fuller and rounder quads. And even though regular squats are important, it is not the only exercise that you must do to get the desired results.

And no, it is not rocket science. If you want to work on your quads, you can make certain changes to your leg day routine and you are good to go. So let us get started!


#1 Sissy Squats

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Instructions:

For this exercise, you will need to be someplace that has a pole or maybe a post.

Step 1: Stand next to a pole, sideways. Keep your feet shoulder-width apart.

Step 2: Now, place your nearest arm on the pole and hold it to get a solid grip.

Step 3: Now, you have to do three motions simultaneously. First, bend your knees to get in the squat position. Second, lift your heels off the floor. Third, lean your torso backward while keeping your upper body straight. Your body must form a line from your knees to your neck.

Step 4: Go as far as possible and stop once you have fully flexed your knees.

Step 5: Next, slowly come back to the starting position and repeat.

Important Tip: Do 2 sets of 15 reps each and be very careful of your posture.

Next up: Dumbbell Front Squats

#2 Dumbbell Front Squats

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Instructions:

Here, you will need two heavy dumbbells to do this workout.

Step 1: Stand with your feet hip-width apart and hold both dumbbells next to your shoulders. Your elbows have to face forward. Your toes have to point forward.

Step 2: Slowly bend such that your hips move back and your knees push towards the front.

Step 3: Go down to an extent of your thighs being a little lower as compared to it being parallel to the floor. Keep your back straight and your shoulders back. Your knees must be a little ahead of your toes.

Step 4: Slowly get up and repeat.

Important Tip: Do 2 sets of 10 reps each.

Next up: Wall Sit Rotation

#3 Wall Sit Rotation

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Instructions:

Step 1: Stand against the wall. Press your back against it.

Step 2: Slowly, move your legs forward while keeping your back against the wall such that your thighs are parallel to the floor. Hold one dumbbell and extend your arms forward.

Step 3: Twist your abdomen to your left, hold for a second and get back to the centre. Do the same for the right side and this will make up 1 rep. Note, do not get up before completing one set.

Important Tip: Do 2 sets of 10 reps each. The best part is that you can also do this leg workout at home.

Next up: Regular Lunges

#4 Regular Lunges

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Instructions:

Though this exercise is common, it is extremely effective for your quads.

Step 1: Stand with your feet hip-width apart.

Step 2: Now, place one leg forward, about 1.5-2 feet away, and lower yourself such that the thigh of your forwarded leg is parallel to the ground. Note that your knees should not go ahead of your toes so position yourself accordingly.

Step 3: Now, get back up and repeat with the other leg to complete 1 rep.

Important Tip: Do 2 sets of 10 reps each. You can also use dumbbells for this exercise to add a little difficulty quotient to it.

Also, read 5 Effective Hamstring Exercises You Should Do At Home For Stronger Legs.

Next up: Single Seated Leg Squat

#5 Single Seated Leg Squat

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Instructions:

For this squat workout, you will need a chair or a couch that will allow your knees to be bent at 90 degrees while you are seated.

Step 1: Sit on the chair, placing your hands on your hips or extending them in front of you.

Step 2: Lift your left leg a few inches off the floor and lean forward.

Step 3: Quickly, get off the seat with your left leg still in the air and stand straight.

Step 4: Slowly, lower back to the chair and repeat for this side before you switch. Do not rest between reps. All you have to do it barely touch the seat and not sit on it.

Important Tip: Do 2 sets of 15 reps each for both sides.

Next up: Pistol Squats

#6 Pistol Squats

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Instructions:

Step 1: Stand with your legs shoulder-width apart and your hands extended in front of you.

Step 2: Lift your right leg off the ground and extend it in front of you.

Step 3: Now, lower so as to get into the squat position with the right leg off the floor. Go as low as possible pushing your hips back.

Step 4: Push your left heel to get back up and repeat.

Important Tip: Do 3 sets of 6 reps each for both sides.


Agree with our list? Disagree? Tell us in the comments below!

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Edited by Raunak J