The quadriceps muscles that make up the front of the thigh consist of four muscles: the vastus medialis, vastus intermedius, vastus lateralis and rectus femoris. Well-defined quadriceps are a goal of body builders and figure competitors. Building strength in the quads also helps athletes become more powerful in jumping and sprinting.
Step 1
Strength train at least two non-consecutive days per week. Perform between eight and twelve repetitions of three to five exercises to target the quadriceps during these sessions. Stick to one set if you are a beginner and work your way up to as many as four sets with one or two minutes of rest between them. Use weights that make the last two to three repetitions in each set very challenging to perform with proper form.
Step 2
Use a barbell for squats. Place a weighted barbell at the top of the shoulders, along the trapezius. Align your feet underneath the bony parts of your hips. Bend the knees to lower into a squat, keeping the head in line with the spine and shifting the hips back. Do not let the knees come forward over the knees. Extend the knees to return to start. Repeat for the desired number of repetitions. Perform front-loaded dumbbell squats as an alternative. Hold a dumbbell in each hand and curl them up to rest in front of the shoulders. Maintain this arm position throughout the duration of your repetitions.
Step 3
Perform jump squats. Drop down into a squat until you feel like your heels will lift off the floor. Pause briefly at the bottom and then jump upwards in an explosive manner. Land with your feet hip width and your knees soft. Progress to jumping up onto a box, fitness step or bosu—a balancing device that looks like a stability ball cut in half.
Step 4
Hold dumbbells to do a step up onto a weight bench or fitness box. Choose a surface high enough to challenge you, but that does not cause your knee to exceed a 90-degree angle. Stand with your feet hip width apart and hold a dumbbell in each hand, allowing the arms to hang alongside the sides of the body. Place your left foot onto the platform and align your knee over your toes. Push up with your right leg so both feet are on the platform. Avoid leaning forward as you step upward. Put the left foot back down on the floor and allow the right foot to meet it. To make the exercise more challenging, step up with the left foot and raise the right thigh to hip height. After a brief pause, set the right foot back down without allowing it to touch the platform. For either exercise, complete an entire set with one leg leading and then switch sides.
Step 5
Change your routine after four to six weeks to keep your quads challenged. Incorporate different exercises like lunges, leg presses or side lunges. Other ways to alter your routine is to add more weight to your existing exercises, increase the number of sets, mix up the order in which you perform the exercises, or to perform the moves as a circuit.
Tips and Warnings
- During all of the exercises, contract your abdominals to support your back and help you maintain proper form. Make sure you train the other major muscles of the thighs—the hamstrings, adductors and abductors—to promote muscle balance in the leg and prevent injury.
- If you have knee problems, get clearance from your doctor before perfoming these exercises.
Things You'll Need
- Barbells
- Dumbbells
- Weight bench, fitness step or fitness box
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