Quadriceps Training "The Complete Guide To Building Your Leg Muscles"

Developing strong quads when doing any type of quadriceps training can be extremely vital to an athletes performance.  Having strong quads gives you that explosivness and power you need to do whatever it is that you are doing that uses leg strength and leg power. 

Here you will learn the proper form and the proper technique with detailed  descriptions to help you get started with your quadricep training.

• Fully contract the muscle during every repetition.
• When exercising the hamstring muscle, never bounce during every workout and every repetition.
• Do not use excessive force.
• Warm-up before you begin your training program.
• Weight lift properly and use proper techniques.

It is extremely important that when doing any type of training that you perform the movements properly, if you do not use proper movements then you will not get the full benefits.. It is not easy to unlearn bad workout habits, so learning the right exercises technique from the start is highly recommended.

For every exercises you do, start by picking 3 of these quadriceps exercises and do about 4 sets for every and all exercises. You can vary the set and the quads exercise that you do for every quadriceps workout.

1. Begin by choosing 3-4 of these exercises.
2. Switch these exercises around everyday.
3. Do 3 sets of each of the 3-4 exercises that you choose.
   
4. Do 12-15 reps for every one set that you do.

Begin by selecting any quadriceps training exercise that you see below:

Quadriceps Training Exercise #1: Forward Squat

Description

1. Stand withyour feet about shoulder width apart.
2. Toes should be aligned with your knees and pointed out.
3. Firmly grip the bar with the bar resting on your shoulders.
4. Squat down until thighs are just about parallel with floor while arching your back, similar to sitting in a chair.
5. Return to the original position and repeat the process.
   

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Quadriceps Training Exercise #2: Wide Squat

Description

1. Stand with your feet wider than shoulder width apart.
2. Toes should be aligned with your knees and pointed out.
3. Firmly grip the bar with the bar resting on your shoulders.
4. Squat down until thighs are just about parallel with floor while arching your back, similar to sitting in a chair.
5. Return to the original position and repeat the process.

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Quadriceps Training Exercise #3: Full Lunges

Description

1. Hold the dumbbells hanging down on your sides with the palms inward.
2. Begin by stepping forward and bending your knees to 90 degrees.
3. Your rear knee should almost be touching the floor.
4. Push back up to the original standing position.
   
5. Repeat the process.
   

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Quadriceps Training Exercise #4: Hack Squat

Description

1. Stand with your feet about 2 to 4 inches apart, heels should be placed on a 1 inch strip piece of wood with your toes forward.
2. Hold the dumbbells hanging down on your sides with the palms inward.
3. Squat down until thighs are just about parallel with floor while arching your back, similar to sitting in a chair.
4. Return to the original position and repeat the process.

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Quadriceps Training Exercise #5: Reverse Lunge

Description

1. Hold the dumbbells hanging down on your sides with the palms inward.
2. Begin by stepping back with one leg until your rear knee about touches the floor.
3. Your front leg should not be extended past your toes.
4. Push back up to the original standing position.
   
5. Repeat the process.

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Quadriceps Training Exercise #6: Step-Downs

Description

1. Firmly grip the each dumbbells.
2. Start by standing on  the step with both feet.
3. Step down slowly, leading with uninvolved leg.
4. Step up backwards, leading with uninvolved leg.
5. Repeat the process.

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Quadriceps Training Exercise #7: Step-Ups

Description

1. Firmly grip the each dumbbells.
2. Stand with your involved leg up on the step.
3. Shift your weight over  your knee.
4. Step up the step slowly.
5. Step down backwards by leading with involved leg.
6. Repeat the process.

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Quadricep Weight Training #8: Lunge Squat

Description

1. Firmly grip the barbell weights.
2. Start by stepping forward and bend your knees until you are the lunge position.
3. The bend both of your knees to help lower trunk toward floor.
4. Slightly extend your knees to raise up.
5. Continue the process while in the lunge position.

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Quadricep Weight Training #9: Barbell Squat

Description

1. Place the barbell behind your head, resting on your shoulders.
2. Firmly grip the bar and bend your elbows to 90 degrees.
3. Your feet should be about shoulder width apart.
4. While keeping your back straight bend your kneew.
5. Return to the original position and repeat the process.

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Quadricep Weight Training #10: Leg Extension

Description

1. Sit in the knee extension machine station.
2. Place the front of your ankles under the pads.
3. Slowly fully extend your legs.
4. Return to the original position and repeat the process.

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Quadricep Weight Training #11: Leg Press

Description

1. Sit at the leg press machine station.
2. Place both of you feet on the foot plates with your knees bent.
3. Make sure that your back is fully supported by backrest.
4. Push down on foot plate and fully extend out your legs.
5. Return to the original position and repeat the process.
   

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Quadricep Weight Training #12: Sled Press

Description

1. Lie down wth your back on the sliding incline board.
2. Place either both feet or one foot on the foot plate.
3. Slowly bend your knees to a 90 degree angle.
4. Straighten legs and repeat the process.
   

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Quadricep Weight Training #13: Single Leg Squat

Description

1. Stand on your involved leg.
2. Firmly grip the bar.
3. Bend your knees to a 90 degree angle.
4. Fully extend your legs completely.
5. Repeat the process.