Building strong quadriceps -- the large muscle on the top of your thighs -- are important for lower-body strength, preventing injury to bones and powering you through running and jogging workouts. If you want to develop this crucial leg muscle but hate performing squats, you can perform several other quadriceps-strengthening exercises.
Lunges
Step 1
Perform lunges to develop your quadriceps, along with your hamstrings, glutes and abductors. Stand with your legs and back straight, feet together and abdomen tight.
Step 2
Take a step forward with one foot, approximately 2 to 3 feet in front of you. Bend both knees until your back knee almost touches the floor and your front thigh is parallel to the floor. Maintain a straight back throughout the movement.
Step 3
Push off with the heel of the front foot and return to a standing position. Alternate feet between sets or repetitions. Hold a dumbbell in each hand at your sides to increase the resistance during this exercise.
Strength Training Machines
Step 1
Use a leg extension machine to further strengthen your quadriceps. Set the weight selecting pin on an amount of weight that is not too difficult to complete a full set.
Step 2
Sit on the machine with your lower legs behind the padded leg rest. Extend your legs from a bent position until they are completely straight in front of you and parallel to the floor.
Step 3
Bend your legs to the original position to complete one repetition. Have a certified physical trainer demonstrate proper form and technique to prevent injury.
Uphill Running
Step 1
Run uphill to develop numerous muscles in your lower body, including your quadriceps. Use a treadmill, and set the machine at an incline to concentrate on developing the tops of your thighs.
Step 2
Run outdoors on hilly terrain if you prefer exercising outdoors. Sprint up the hills and jog down them.
Step 3
Burn a high number of calories while strengthening your quadriceps with this type of exercise as well. Run at a pace of 8 mph to burn nearly 1,000 calories per hour, or jog 5 mph to burn almost 600 calories, if you weigh at least 160 pounds.
Tips and Warnings
- Complete two or three sets of eight to 12 repetitions of each quadriceps-strengthening exercise at least twice a week. Allow at least 24 hours between workouts to give your quadriceps time to recuperate.
- If you have a history of knee injuries or pain, consult your doctor before performing quadriceps-strengthening exercises.
Things You'll Need
- 2 dumbbells
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