| Though everyone loves to train their upper bodies, | | | | overall quad exercises. Unlike the hack squat, it allows |
| especially "mirror" muscles like the chest, biceps, and | | | | you to use your hamstrings and glutes to a large |
| shoulders, many people are afraid to put in some | | | | degree, as well. Though it as not as targeted for your |
| honest work in a grueling leg workout. This is | | | | quads, this provides the potential for using very heavy |
| unfortunate because a well-developed set of quads | | | | weights. |
| brings an immense amount of power and development | | | | Again, you can use the same protocol with the leg |
| to a physique. Here are the top 6 quad exercises for | | | | press as you can with the squat and hack squat. You |
| developing an impressive set of legs. | | | | can also simply work up to a few hard sets of 10-12 |
| 1. Squats | | | | reps. Either way will build your quads very well. Also, |
| If you're seriously weight training, you should already be | | | | you place your feet high and wide on the platform, |
| doing squats religiously. It is one of the best quad | | | | with your toes hanging off, to preferentially target the |
| exercises, as well as the best overall muscle mass | | | | hamstrings. |
| developer. Gaining strength on heavy squats is the | | | | 4. Dumbbell Split Squats |
| only thing that can take your leg development to its | | | | To perform the split squat, you simply place one foot |
| maximum potential. | | | | on a bench behind you and use the other leg to squat. |
| Though you should already be doing squats for heavy | | | | You can change the angle and position of your foot to |
| sets of 4-6 reps, try doing them for much higher reps | | | | target quads more than hamstrings. |
| to build your quads. If you're really ready for a | | | | To do this movement with dumbbell, simply set the |
| challenge, try 20-rep squats. To do these, use a weight | | | | dumbbells at your sides before you put your foot on |
| with which you can get a smooth set of about 10-12 | | | | the bench. Squat down and pick up the dumbbells to |
| reps. | | | | initiate the movement. Your grip may give out, so use |
| After about 10 reps, start pausing at the top for 3-4 | | | | straps if you need to. |
| breaths and grinding out rep after rep until you get to | | | | 5. Barbell Lunges |
| 20. This is one of the most brutally hard things you can | | | | The barbell lunge is one of the best overall quad |
| do in the weight room, but it will pay enormous | | | | exercises, hamstrings, and glutes. Using a barbell on |
| dividends towards your muscularity. | | | | your back, simply lunge forward. You can do "walking" |
| 2. Hack Squats | | | | lunges, where you continue to lunge one foot after the |
| If your knees can handle them, hack squats are | | | | other, or you can simply step forward and back inside |
| possibly the best heavy exercise you can do to | | | | the squat rack. |
| specifically target your quads. Though it takes you | | | | 6. Smith Machine Squats |
| through a full squat range of motion, while hitting your | | | | Though many free weight purists decry the smith |
| quads preferentially over the hamstrings or glutes. | | | | machine for squats, it can be a great tool to |
| The best way to perform these is to work up to a | | | | specifically target your quads. Use much the same |
| heavy set of 6-8 reps, and follow it with a higher rep | | | | form as you would with the squat, but focus on simply |
| set. You can use the same protocol for the high rep | | | | pushing with your quads as you do the movement. I |
| set as you do for 20-rep squats. | | | | personally don't do this movement much, but you may |
| 3. Leg Presses | | | | findit to be one of your best quad exercises. |
| The leg press is one of the best leg builders and | | | | |