3 Best Moves To Get Stronger, Bigger Quads

  • Barbell Front Squat
    1 / 3 Barbell Front Squat

    Squatting with the weight in front provides a counterbalance that helps you keep your trunk upright, shifting the load onto your quads.

    Go harder: Elevate your heels by wearing Olympic lifting shoes or by placing them on weight plates. Do 5 sets of 5 with a weight that allows you to maintain good form.

    Related: Squats For A Powerful Lower Body

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  • Leg Extension Machine
    2 / 3 Leg Extension Machine

    This zeros in on your quads by preventing other muscles from helping. Your quads will be under max metabolic stress to ignite growth.

    Do 3 sets of 8 to 12 reps, pausing for 2 seconds at the top of the move and taking 3 seconds to lower the weight. No machine? Do 5 sets of 60-second wall sits.

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  • Body-weight Lunge
    3 / 3 Body-weight Lunge

    This classic move forces the entire muscle to work to maintain your balance. Do it regularly and your quads will explode.

    The best way: End your workout with 5 to 10 minutes of nonstop walking lunges in open space or on a treadmill set at a 1 percent incline and a speed of 1 mph.

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