Let’s talk legs.

In this series, I will be breaking down the different muscle categories that support leg training.   A well-developed set of quads brings an immense amount of power and development to a physique.  Building bigger and stronger quads is the goal of most bodybuilders, and all the top competitors. To me, there is nothing is more exhilarating than a great leg workout. So many people focus on big arms and tend to limit the time they spend on developing proper leg form.

The first muscle group we will address is the quadriceps muscle, our “thigh” muscle. The quadriceps muscle is made up of several smaller muscles. Building up a great leg is not only for cosmetic reasons but to provide full and proper functions such as lifting and lowering heavy objects, walking, running, you get the idea. 

So what do you want?  To get those massive legs or go with the scrawny and skinny ones that you are living with?  And there is nothing worse than that jiggly thigh syndrome.

Squats:

It is one of the best quad exercises and best overall muscle mass developer. There are many variations to the squat exercise so pick choose the ones that are right for you. Taking things slowly is imperative to avoid any possible injury.  Not only is a squat going to target the quad muscles, but it is also going to hit the hamstrings and the glutes. Some squat variations will even work the lower back. And no matter what squat variation you decide to try, they will all give your abs a workout. 

Back squat
Back squat really stimulates the quads and should be performed with the barbell held just across your upper back. Be sure that when you’re doing this you adjust your back position slightly more forward so the weight doesn’t throw you off-balance (so you don’t fall backward).  You can perform this exercise with a barbell or a smith machine.  When using the machine, keep the same form as you would with the barbell, but focus on simply pushing with your quads as you do the movement.Hack squat
Hack squat is a slightly more advanced type of squat variation and will have you holding the barbell just behind your legs. With this exercise, your upper body will tend to lean forward slightly to compensate for the barbell. While needing to move forward slightly in order to move closer to the back of your heel area, you also want to be sure that when you’re doing this squat variation to keep your chin up, facing forward in order to effectively remain balanced.

Dumbbell Split Squats
To perform the split squat place one foot on a bench behind you and use the other leg to squat. You can change the angle and position of your foot to target quads more than hamstrings.
To do this movement with dumbbell, simply set the dumbbells at your sides before you put your foot on the bench. Squat down and pick up the dumbbells to initiate the movement.

Barbell Lunges

Barbell lunge is one of the best overall quad exercises, hamstrings, and glutes. With a weight in each hand, you do the “walking” lunges. Placing one leg forward in the walking motion, where you lower yourself as low as possible, even attempting to touch your knee to the floor. You can also obtain the same results with the squat rack.

Leg Presses
Leg press is one of the best leg builders and overall quad exercises. This allows you to use your hamstrings and glutes as well. Though it as not as targeted for your quads, this provides the potential for using very heavy weights.
With the leg press machine sit with your back and head against the padded support. Place feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form an angle of about 90 degrees and aligned with your feet. Push the weight up and lower the weight down to your glutes, repeat.  Never lock your knees.  With a few variations in foot positioning you can work your hamstrings at the same time.

There you have it, great tips on building bigger and stronger quads.  I want you to remember that doing the series of repetitions increase or decrease with the weight you are using and the results you want to obtain.  Be sure to take things slowly at first for you want to avoid any sort of injury that will inhibit your progress.

Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com