3 Exercises You Need To Get Your Dream Quads

It’s quicker and easier than you think!

The quads are one of the most important muscle groups to develop as they contribute greatly to total lower body strength and overall knee function. While many train them for the aesthetic benefits, it’s key to not overlook just how functional this area is as well. While you can certainly develop the quads by doing popular movements such as squats and lunges, you can take things one step further if you get a little more creative.

Today we’ll cover three quad exercises that may be going under your radar. If you can add these into your established leg routine, you’ll be able to take your strength, endurance, and joint stability up a notch. If you’re up for a new workout challenge, this will be right up your alley!

Before we dive in, please be aware that these movements are slightly more advanced. If you’re aware of any physical limitations or pain in these areas, please check in with your health provider before following the health advice below. As a second note, each movement below will be virtually equipment-free to make this accessible as possible. If you’re at a trained status that requires more loaded movements, please refer to my progressions and also consider supplementing with some machine work as well. As noted above, these are simply more options you can be adding to your barbell squats, lunges, and anything else you fancy.

Without further ado, let’s dive in!

Application: 2 x 10–15 reps / side

Cues: Step back until your back toes are resting comfortably on the step or bench. Next, lower down while keeping the majority of your weight on the front (planted leg). Ensure your feet are far enough apart that you can fully lunge while keeping the front knees tracking over the toes. If your hip flexors are feeling too stretched, step in slightly. If there was only one lower-body strength exercise you could choose, I’d strongly…

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