Your quadriceps, or thigh muscles, are one of the largest muscles in your body. Working your quadriceps through various strength-training exercises helps create a lean, muscular look for your upper legs. Use body-weight resistance, free weights and weight machines twice a week for an effective quadriceps strength-training program.
Squats
Squats are one of the most effective exercises for working your upper legs, including your quadriceps. This exercise strengthens your quadriceps, hamstrings and glutes, as well as your calves and shins in your lower legs. This ideal upper leg exercise may be performed with no equipment, using just your body weight as resistance, or you may choose to use a barbell or dumbbells to add further resistance. A barbell should be placed across your upper back, at the base of your shoulders, or hold a dumbbell in each hand and place your hands at shoulder-height. Complete three sets of 15 repetitions of squats.
Hack Squats
Hack squats are a version of squats that concentrate on strengthening your quadriceps. Hold a barbell behind your back while maintaining straightened arms during this exercise. Do not allow the barbell to touch the ground as you lower your body toward the floor. Be sure to keep your back straight throughout the exercise and continually look straight ahead. Perform three sets of 15 repetitions of the hack squat.
Lunges
Like squats, lunges work to strengthen your quadriceps, hamstrings and glutes, giving you a workout for your entire upper legs. Lunges may be performed by stepping out in front of your body, or you can help tone the sides of your thighs by stepping out to the side. Place a barbell across your lower shoulders or hold a dumbbell in each hand at hip-height to add resistance to this exercise.
A modified version of the lunge to add more body-weight resistance is to implement a weight bench with this exercise. Place the top of one foot on the edge of a weight bench as you step out in front of your body with the opposite foot. Steady yourself by placing the weight bench close to a wall and supporting yourself with your hands on the wall.
Leg Extensions
Leg extensions are a quadriceps-strengthening exercise that may be performed on a leg extension machine or with a dumbbell. On a leg extension machine, select a weight that enables you to perform at least 10 repetitions. It should be difficult to complete the 10th repetition of each set.
If you do not have access to a leg extension machine, place a single dumbbell between your feet and sit on the edge of a weight bench. Lean back slightly, keeping your back straight and using your hands on the bench for support. Raise your bent legs out in front of you until they are straight. Complete three sets of 10 repetitions of either variation of leg extensions.
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