Get Stronger and Bigger Quads: Our Top 10 Exercises

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The quads are the largest muscle group in your body. They’re responsible for everything from walking to running and jumping, but they can also give you a strong and powerful look. If you want bigger quads, then there are many exercises that will help with this. Whether you’re looking to build up muscle or lose body fat (or even both), here’s how:


The squat is an excellent exercise for building quadriceps/Quads strength and size. It’s also a great way to strengthen your glutes, hamstrings and lower back muscles.

To perform the squat:

  • Stand tall with feet shoulder-width apart and knees slightly bent (about 90 degrees). Hold dumbbells in front of you at mid-shin level or if you don’t have any dumbbells available then hold them in front of you by their handles with palms facing each other. Your elbows should be pointing out straight from shoulder joint angle with hands shoulder width apart at all times during this movement; never allow them to bend inward or outward.
  • Keeping good form throughout the entire set, lower down until thighs are parallel with floor while keeping hips stationary throughout movement (do not swing hips forward). Make sure knees do not go pass toes on initial descent; this will place unnecessary stress on ankle joints which may lead up injury later on down road when training becomes more intense over time due to increased volume/frequency etc…
  • Keep torso upright throughout entire movement – don’t let it sag forward like we see so often nowadays! This will help keep core engaged throughout entire movement cycle making it less likely we’ll injure ourselves doing something silly like dropping our shoulders low enough where they could get injured by hitting ground hard enough without properly stopping beforehand before initiating next rep sequence.”


The deadlift is one of the best exercises for your quads. It can be performed with dumbbells or a barbell, and you’ll use a variety of different stances to get the most out of it.

To perform this exercise to build Quads:

  • Start with your feet shoulder-width apart and toes pointed outward. Grasping each side of the bar with an overhand grip (palms facing forward), position yourself under it so that your hands are directly underneath where it sits on top of your thighs; this way, when you go down into full extension (or “pulling”) during this motion–and especially during heavy lifts–you won’t have any added strain due to pressure on your wrists or forearms from having them bent too far back like some other forms might cause such issues as tendonitis/tennis elbow syndrome ; instead, everything should be in its place!
  • Bend at hips slightly before extending upward until hips fully extend without losing form; then lower back down slowly until beginning again at point #1.”

Military Press

The military press is a compound exercise that targets your entire body. It’s a shoulder exercise, chest exercise, triceps exercise and upper back exercise all at once.

It also works out your core muscles in a way few other exercises do–and it doesn’t require any equipment! You can do it anywhere you have space for the barbell (or dumbbells or kettlebell).

Bench Press

The bench press is an excellent exercise for the chest muscles. It is performed by lying on your back on a bench with a barbell resting on your chest. You then push the weight up from your chest to arms’ length over your head. The main muscles used in this movement are the pectorals, which contain various heads that attach to ribs and spine:

  • Pectoralis major — This muscle runs along side the clavicle (collarbone) near where it meets sternum (breastbone). It originates from sternal edge of sternal tubercle and extends upwards to cover much of upper part of chest wall between infra spinous fossa and 2nd rib below acromion process until reaching shoulder joint line at midpoint between humerus head tips (upper arm bone).

Front Dumbbell Raise

Dumbbells are a great tool for building your quads muscles because they allow you to tone and shape your quads without having to worry about the weight. The front dumbbell raise is one of our favorite exercises when it comes to developing strong, well-defined quads. It’s an isolation exercise that works both the front and side deltoids, as well as the rectus abdominis (the muscle between your ribs).

The key things to remember when doing this exercise to build quads are:

  • Keep your elbows down throughout each rep so that both sets of upper arms remain parallel with one another throughout the entire range of motion. This will help ensure that your triceps don’t take over during each rep by strengthening them instead of just resting on top of them like in a regular press down movement where only one arm moves at a time–which would cause uneven development along both sides!
  • Keep breathing through each rep until you reach failure before starting again after resting briefly before starting another set or two if necessary

Barbell Lunge

  • Place a barbell on your shoulders and stand with feet shoulder-width apart.
  • Lunge forward with one leg, then return to standing position by reversing the movement (if you’re right-handed, lunge with the left leg; if you’re left-handed, lunge with the right). Don’t exaggerate the movement or lean forward excessively–this is just for stability purposes!

Crunches/Hanging Leg Raises With Rotation

Crunches/Hanging Leg Raises With Rotation

  • Hanging leg raises with rotation are a great exercise for strengthening your quadriceps and helping to build muscle mass. This can be done in the same way as regular hanging leg raises, except that you will rotate your body from side to side while doing so. This helps create more balance between your upper and lower body, which causes more muscle growth in this area of the body.
  • To do this exercise: Start by standing on one foot (the right if using an eccentrically trained left leg). Bend over at the waist until both knees are bent 90 degrees and hold onto something sturdy like a doorframe or bench so that it doesn’t slide back while performing this exercise.
Hanging Leg Raises With Rotation
  • Drop down into a pushup position with arms behind body; then lower down until they are touching flooring.* Slowly lift up off ground again by pushing up through palms of hands while keeping elbows close together towards chest area just above navel line where belly button meets spine.
  • Place hands behind back again before lowering back down towards flooring again once more keeping elbows close together towards chest area just above navel line where belly button meets spine. Repeat for desired amount time before moving onto next repetition number listed below depending on how many sets have been completed thus far (see chart below).

Dumbbell Floor Presses With Lying-Down Triceps Extension and Standing Broad Jump

  • How to perform the exercise for Quads:
  • Lying on your side with dumbbells in each hand, raise them up until they’re at shoulder height. Bend at your knees until you’re 90 degrees, then drive back up explosively.
  • The lying-down triceps extension should be done first; then perform a standing broad jump to complete each set of reps.

Standing Calf Raise on a Bench with Weighted Dip Machine Exercise

The standing calf raise on a bench with weighted dip machine exercise is an excellent way to target your quads and improve their strength. To do this exercise for Quads, you’ll need:

  • A bench that’s about waist height. This can be any type of sturdy, flat surface–even if it’s just in your backyard!
  • A weight bench or other piece of equipment that has a bar across its front where you will place your feet (this will also serve as support for holding yourself up).
  • A set of dumbbells or other weight options for both arms for each hand (we recommend using at least 3 pounds per hand).


Before you start training your quads, make sure to warm up. This will help prevent injury, as well as prepare you for each workout session. A good way to do this is with some light walking or jogging on an empty stomach before beginning your workout routine. You will get your Quads bigger and stronger.

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