Growing Your Quads

Are you struggling to grow your quadriceps, or feel like your overall leg gains are lacking? It can be simple adjustments to the exercises you already have in your program to leverage quad growth, or brand new ones you can incorporate as accessories on your next leg day!

We’ve compiled some of our favorite quad-focused exercises below and how to do them to leverage quad growth!

Hack Squat

The hack squat is a great squat alternative that provides you with more stability than a standard barbell squat due to its set movement path. This means there’s less stabilizing and stress placed on your spine during the movement, allowing you to focus on pushing more with your quadriceps.

Bulgarian Split Squats

Bulgarian split squats are another fantastic option since they are unilateral and can be leveraged to help you build your quads by placing your front foot closer to the bench and pushing your knee forward more.

Leg Press

The leg press is a classic, and with a narrower and lower foot placement you can shift more of the load onto your quadriceps to optimize the movement for quad growth. This can also be done unilaterally as well with one leg, or both legs to have more stability.

Dumbbell Step Ups

Dumbbell step ups are a great way to mix up your leg day with some more unilateral and stabilizing movements. Put a dumbbell in both hands and step up by keeping all of your weight on the foot that’s on top of the box or bench that is approximately at knee height off the floor.

Barbell Squat

This one is sort of a given, but effective nonetheless; barbell squats allow you to load heavy weights, which can help to maximize muscle growth over time. Compound movements like the squat is a great way to start your leg day, and can be supplemented by any of the earlier exercises to target your quads more effectively.

To learn more, visit?Train Fitness.