The quadriceps muscles are primarily responsible for extending the knee, and they aid in internal and external rotation of the leg. Any activity in which you bend and straighten the legs, such as squats, lunges and jumping activities, target the quadriceps muscles. However, isolating the quads is difficult because they work together with the glutes and the hamstrings when bending and extending.
Sets and Reps
According to the National Strength and Conditioning Association, lift a weight that fatigues your muscles in about three sets of 15 repetitions if your goal is general muscle toning. If your goal is muscular growth or hypertrophy, increase your weight slightly and lift about three sets of eight to 12 repetitions maximum. If you goal is strength, increase weight further and lift about three to four sets of six to eight repetitions.
Leg Extension
The leg extension is one of the only machines that isolates and defines the quad muscles. Sit in the machine and adjust it so the weight pad is against your lower shins. Squeeze your quads to straighten your legs against the weight, and then slowly release. Do not use the leg extension machine if you have knee problems because it can pull on the patellar tendon.
Front Squat
The front squat involves squatting with a barbell resting across the front of your shoulders. The website Project Swole recommends holding the bar with either you elbows straight out in front, fingertips under the bar, or arms crossed so your hands support the top of the bar on the opposite shoulder. Placing the weight positioned toward the front of the body, rather than on your back, places the emphasis on the quadriceps, rather than the hamstrings.
Forward Lunge
Forward lunges target the quads whereas walking lunges and reverse lunges target the glutes and hamstrings. Stand with feet together, and then take a large step forward with your right foot, bending both knees to finish in a lunge. Push off the right leg and step backward to finish in starting position. Hold dumbbells or a barbell over the shoulders to increase resistance.
Stepups
Ideally, use a 24-inch step or platform for stepups. Step up onto the box with your right leg, ensuring that your entire foot is on the platform. Finish standing with both feet on the box. Step back down leading with your right leg, and finish with both feet on the ground. Repeat for desired repetition range, and then switch legs. Hold dumbbells or a barbell for increased resistance.
Explosive Jumps
The act of jumping and using your leg power to explode into the air targets all the muscles of the legs. Your quadriceps are required during the push off, because they are the muscles that extend the knee to straighten the leg. Explosive exercises like box jumps, squat jumps and depth jumps are ideal for quad development, but still integrate the other muscles.
References
- Project Swole; Top 5 Best Leg Exercises for Your Quads; October 2010
- Bodybuilding.com: Anatomy of the Quads
- “Essentials of Strength Training and Conditioning”; National Strength and Conditioning Association; Thomas R. Baechel, et al.; 2008
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