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If yourestrength trainingregularly, theres a good chance youre already working your legs to some extent.
Katie Thompson
Thats because the quads are kind of a big deal.
Read on for everything you oughta know.
What are the quadriceps muscles, and what do they do?
Your quads can weaken if youspend a ton of time sittingand otherwise dont challenge them through regular strength work.
(Because #balance.)
Whats the best way to strengthen your quads?
Pretty much any exercise that involves bending your knee will target your quads, says Fagin.
If youre a beginner, sticking tobodyweight leg exercisescan be challenging enough, she says.
When it comes to the best quad-strengthening exercises, bothsquatsandlungesare high up there on the list, says Fagin.
Thats because they involve both knee extensionandhip flexion.
Theyre also easy to do both in the gym or at home with minimal equipment.
How do quad exercises fit into a fitness routine?
They can advise you whether quad-strengthening exercises like the ones below are right for you.
Make it harder by holding dumbbellsat your sides.
Eccentric training is one way to amp up the difficulty of a move without adding weight.
Jump Squat
Thisplyometric squat variationchallenges your quads and glutes and trains explosive power.
Walking Lunge
The walking lunge is a more dynamic variation of the classic stationary lunge.
Since youre moving, youll also work on balance and core stability.
Box Jump
This plyometric movement can help you develop lower-body power, including in your quads.
This exercise alternates between narrow stance squats and wide stance squats, which target more of your backside muscles.
Reverse Lunge to Knee-Up Jump
This move is aplyometric versionof the reverse lunge.
Added bonus: You’ll work onankle stability, too.
Sumo Squat
Thesumo squatworks your quads as well as your glutes andinner thigh muscles.
Think about pressing your knees slightly out to prevent them from caving in.
It also activates the smaller muscles that stabilize your hipsthe ones in the inner and outer thighsand your core.
Just confirm you have proper form down pat first.
Wall Sit
Think of awall sitas simply hanging out in the hardest part of a squat.
Unsurprisingly, thats great for strengthening your quads.
The move can even help beginner exercisers learn how it feels to activate that muscle group properly.
The bonus cardio work is a nice added touch too.
