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Connected to your femurs are your quadriceps, which are behind practically every movement that you do.
This is why quad exercises should play a fundamental role in your workout regimen.
When people reference the quads, theyre really talking about a group of four muscles.
co-founder and CEO of Burn Boot Camp
Running, standing, squatting, kicking, and jumping all dont happen without your quads.
In other words: These muscles are major.
Having strong quads will also help to boost your performance in all of the workouts that you do.
Training to have strong quads will help with performance, says Jeffers.
And training your quadriceps muscles properly will boost the training of your lower body as a whole.
This pain can also come from overcompensation.
In other words, let your all-powerful quad muscles work.
The best quad exercises to add to your workouts
1.
Squat
Jeffers is a big fan of the classic squat.
co-founder and CEO of Burn Boot Camp
Its a pretty fundamental movement that carries over to all sorts of sports and everyday life, he says.
Press back up against your heels and squeeze your glutes as you stand back up.
Heres how to do it according to Funderburk: Start with the barbell on the rack at armpit height.
Your feet are hip-width apart as you position your hands in a front rack position and tighten your grip.
Take a step or two back away from the rack, positioning your feet slightly wider than hip-width.
Keep your toes pointed out and sink down into a squat.
Drive through the heels and squeeze your glutes at the top.
Lunge
Another that does the trick for your quads?
Lunges help improve unilateral strength, which similarly mimics our normal movement patterns, says Jeffers.
Strength gains here will improve stability at your hips and knees.
Do this as fast as you’ve got the option to for a minute.
Split squats
Another squat variation that strengthens your quads is the split squat.
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Then, use your quad muscles in your left leg to push yourself back up.
Start by extending one leg behind you and resting your foot on the top of the bench.
Push up to a standing position and then switch legs.
As you jump in the air, switch your legs to reverse and land with the other foot forward.
Get into a standard push-up position.
As you lower down, connect your knee to your elbow.
After making contact, extend back into a push-up position.
Bring your hands behind your head and keep your chest tall as you bring your legs hips-width distance apart.
Sink down into a squat with your hands still behind your head.
Thats one rep.
10.
Bear crawl
Youre balancing throughout the entire exercise, says White of the bear crawl.
So it requires core stability, and the movement hitsallof your muscles.
Start in a tabletop position.
Stack your shoulders over your wrists and hips over your knees.
Lift your knees off of the floor so that theyre hovering.
Move your opposite hand with your opposite foot to crawl forward.
you might also incorporate moving sideways or backward.
Breakdancer kickthrough
Another quad exercise that tests your balancing skills: the breakdancer kickthrough.
Repeat on the other side.
Begin by standing with your feet hip-width distance apart.
Extend your arms in front of you.
Land as softly as you’re able to.
Return the planted foot down slowly to the ground.
Slow and steady is the name of the game here.
Its important to not rush through each step.
5 tips and tricks for doing the best quad exercises, according to a personal trainer
1.
Go slow and steady.
Yes it will burn, but your muscles will thank you for it.
Increasing your weight too soon can compromise your form, which increases your risk of injury.
Instead, focus on perfecting your form first.
But again, only do that once youve perfected the form.
Funderburk recommends giving your legs at least one days rest in between your lower body workouts for best results.
Thankfully, there are many different quad exercises to keep things spicy and interesting on leg days.
Just be sure you follow the pro tips to avoid injury and create the best results.
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