GROW YOUR QUADS!
Why Is it important to have strong quads? Well, here it is…they help us get from point A to point B, they helps us squat, run, jump and move! We have to keep them in tip-top condition so they can help us move efficiently in our daily lives!
Not to mention, they protect the knee joint, and strong quads decrease the risk of developing knee arthritis later in life!
CHECK OUT YOUR QUADS
Your quadriceps femoris are a group of muscles in front of the thigh. (Rectus femoris, Vastus intermedius, Vatus lateralis, Vastus medialis)
If you want to protect your knee joint, decrease risk of knee arthritis and ensure your quads stay strong, then do these exercises!
GOBLET SQUAT
The goblet squat is the best way to start adding load to your squat. This is the first variation I use for my clients after working on their body weight squat. You hold a dumbbell or kettlebell with both hands in front of your chest. Make sure to keep those elbows close to the body and squeeze the biceps to add more body tension.
Elevate the heels to target the quads even more! (Bonus tip)
FRONT SQUAT
Once you perfect the goblet squat, move on with the front squat! This is the next progression of the goblet squat. It is easier to load more weight with this exercise. Always try this variation first before putting the barbell on the back of your body! Make sure to tighten your core during the lift and pull your shoulder blades down and back.
HACK SQUAT
The hack squat machine is a traditional squat without a barbell. The machine creates support on the upper back and hips. This allows the knees to do most of the work, therefore targeting the quads more.
LEG EXTENSION
The leg extension is an open chain exercise, meaning your foot is free to move. This is different than the other exercises, where the feet are in a fixed position! This exercise targets the quads, and controlling the movement is key. Make sure not to lock out the knees in the top position and really contract the quads!
Here is a video of all these exercises being performed.
If you want bigger and fuller quads, these exercises are essential!
Thanks for reading! I hope this allows you to step up your training! If you have any questions, please don’t hesitate to reach out! I love to help!
