Huge quads are common among athletes and bodybuilders, giving a look of strength and power. Big quads are not only beneficial for performance and vanity, but also for your legs and knees' health. In a study reported by Penn State University, patients with the strongest quad muscles were less likely to lose cartilage along the sides of the knee. To build huge quads, the American College of Sports Medicine recommends using 70 percent to 85 percent of your one-repetition max for eight to 12 repetitions.
Step 1
Perform back squats by setting a barbell on a squat rack just below your shoulders. Load the bar with weight plates. Stand with your back against the bar, and grasp the bar with your hands wider than shoulder width. The bar should be resting across your upper back and shoulders. Straighten your back, contract your abdominal muscles and lift the bar off the rack. Take one to two steps away from the rack, and put your feet shoulder width apart with your toes pointed forward. Push your hips back, bend your knees and lower yourself down until your upper thighs are parallel with the floor. Push through your heels to straighten your legs and hips and return to the starting position.
Step 2
Perform barbell lunges by placing a barbell on a squat rack and loading it with weight plates. Position yourself under the bar, and remove it from the rack. Stand with your legs slightly apart with your torso stiff and abdomen tight. Take a step forward with your right leg, keeping your torso as straight as possible. Lunge into your right leg until your right thigh is horizontal and your left knee nears the floor. Push through your right heel to return to the standing position. Complete the desired number of reps, and then do the exercise with your left leg.
Step 3
Adjust the weight on a hack squat machine, and position yourself on it with your legs straight, feet slightly apart, back flat against the back pad and your shoulders positioned under the shoulder pads. Stiffen your torso, stabilize your abdominal muscles and release the safety catch. Bend your knees, and lower down until your thighs become horizontal. Push through your heels to return to the standing position.
Step 4
Set the resistance on the leg press machine to a challenging weight. Position yourself on the machine with your back snug against the back rest and your feet close together and low on the foot plate. Stabilize your torso, and release the safety bars. Allow the foot plate to move toward you by bending your knees until your thighs touch, or nearly touch, your chest. Push through your heels to straighten your legs and return to the starting position.
Step 5
Perform leg extensions. Sit on the machine, grasp the handles and position your ankles under the roller pads. Sit all the way back in the seat with your back flat against the back rest. Push your shins into the roller pads to fully extend your legs. Squeeze your quads at the top of the movement, and then, with control, return to the starting position.
Tips and Warnings
- The American College of Sports Medicine recommends performing one to three sets of each exercise, taking a two- to three-minute rest period between each set.
- Get clearance from your doctor before beginning a new exercise program. Avoid injury by never rounding your back when performing heavy lifts.
Things You'll Need
- Barbell
- Weights
- Squat rack
- Leg extension machine
- Hack squat machine
- Leg press machine
References
- Penn State Live: Health Shorts: Strong quads mean healthier knees
- Shape Fit: Hack Squats
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- "ACSM's Resource Manual For Guidelines For Exercise Testing And Prescription, Fifth Edition"; Leonard A. Kaminsky, Ph.D., FACSM, et al.; 2006
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