Build MuscleTraining

How To Build Quads – 4 Of The Best Exercises For Fast Quad Growth

Share This Post:

Well developed quads form the centrepiece of your legs, so when they’re trained correctly they often contribute a lot more to the overall look of your legs than the other muscles. If your interested in building up your quadriceps then understanding what four muscles make up the quads will help you a great deal. This is because while your working them out you will know what part of the quad to feel the contraction in quad anatomywhile doing these four quad exercises below. Furthermore, knowing this will greatly improve your mind to muscle connection when performing any exercise and that will result in more muscle gains.

The Quads

The quads are at the front of your legs and it has 4 individual muscle groups hence the name quads. The first is the rectus femoris and it attaches from the top of your hip all the way down to the bottom of your knee, it’s very unique because it is the only one of your quad muscles that crosses your hip. The second is the vastus lateralis (outer thigh) and it comes from the top of your femur and attaches to your knee. The third is the vastus medialis (inner thigh/teardrop) and that starts at the top of your thigh and attaches to your knee. Last, but not least is the vastus intermedius (you can’t see it) and that runs deep from the rectus femoris all the way down to your knee.

Now that you understand what muscles make up the quads here is a brilliant routine for you to try that will hit every single muscle fiber in your quads ensuring that they do become the centrepiece of your legs, but remember you must also have good nutrition and enough sleep to allow the muscle to repair/grow bigger. Ensure you choose the right weight to use when performing these exercises so that you actually feel the quads working or else you’re just wasting your time.

Training your quads or legs in general can be very hard and tiring if your not 100% percent focused or energised. So if you’re someone who is needing that extra boost of energy for your leg day after a long days work then taking a pre workout will give you the motivation to go and kill your leg day no matter how tired you may be: More On Pre Workouts Here

Leg Extension

The leg extension works your quads and is a great starter for your leg routine as it gets blood pumping into your quads to get it ready for what’s to come. Remember to maintain a neutral spine (head straight) and hold on to the handles. This hits all 4 muscles in the quads, but the rectus femoris is the most worked.

4 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

leg extensions

Front Squats

The front squat primarily works your quads and upper back so it is great compound movement for quad development and quad strength. It also works the adductors, glutes and hamstrings. Place the barbell on your clavicle and find the right distance between your feet as it’s different for everyone and ensure you squeeze your glutes when you are coming back up.

3 Sets 8-10 Reps

2 Minute Rest Inbetween Each Set

front squat

Leg Press

There are many variations of the leg press, but the form is still the same. It hits your quads, hamstrings and glutes so once you’re comfortably seated in the machine bring your feet up and keep them just about shoulder length apart, you also want to make sure your knees never go past your toes. Now pull the release bar and bring the weight down to a 90 degree angle then push back up through your heels.

4 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

leg press


Walking Lunges

The walking lunges works your quads, hamstrings, glutes and calves. So first your gonna go grab some dumbbells and keep a neutral spine the whole time. Step forward and bring your knee down to a 90 degree angle and make sure your other knee touches the ground lightly first before you take your next step, continue this for the rest of the exercise.

3 Sets 10-12 Reps

2 Minute Rest Inbetween Each Set

walking lunges


Do this routine once every 4 days to get a completely developed pair of quads and if you have any other questions about these exercises or the quads feel free to leave a comment below.

14 thoughts on “How To Build Quads – 4 Of The Best Exercises For Fast Quad Growth

  1. I like these exercises. Will they also help me with losing fat ? I assume when you gain muscle in the quads, that at the same time it will help tone them and diminish fat as I am building, or do I need to do cardio as well ? I have never really figured out the right mix…

  2. Great article ! It is detailed and has the right amount of information for anyone who desires bigger quads to take it then use it to their advantage.

    The photo of the quadricep muscle creates credibility in what you say because it correctly shows each part of where you said the muscles would be located.

    You have a motivating tone throughout your page. You add encouragement as well as realness which is needed when addressing your readers like me.

    I can tell you know the information that your presenting and have experience within it.

    Great job.

    All the best,


  3. Hi Andrew

    Thank you for such a great post !

    I really like doing the leg press and leg extensions because It’s great to train the quads and to have beautiful legs, right ?

    I always make sure I do 2 or 3 sets / 10 reps, but I only rest for about 30 seconds. Do you think it should be more time ?

    I’m going to try the other exercises, they seem like they will help with my leg development.

    Thank so much.


    1. Yes who doesn’t want beautiful legs especially well developed ones on a women make them much sexier. With rest times the heavier you go the more time you need to rest inbetween the sets, but the less weight you use the less time you’ll need to rest.

  4. All four are good moves here, Walking lunges are the killer for me, seems that they’re a great way to get the heart pumping. I usually fall over after 1 set of 12 steps :/ .

    I think I would need to load less weight with a Front Squat than if I was squatting with the barbell across the back of my shoulders ?

    1. Maybe use a lighter weight for the walking lunges because you should be able to do at least 3 sets before falling over haha. With the front squat you definitely have to load less weight on the barbell than if you was doing a back squat.

  5. Andrew, thanks for such an informative page on quads and exercises that get results for them. I appreciate the “medical” info also. You really are knowledgable on this info I can tell.

    I’m probably older than you (and most people !), but I like to work out – I’ve done all of these exercises at the gym with help from a trainer, but I’ve had trouble with my knees a bit after workouts; are there any of these exercises you would suggest avoiding to prevent knee pain ?

    Thanks again !!


    1. All of these exercises will cause knee pain if done with bad form. You said that you train with a trainer, you should tell him that you get knee pain when doing these exercises and he should be able to correct your form. If your trainer still can’t help with your knee pain then you can send me a video of you doing these exercises and I can correct your form here:Contact Me

      Good luck Randy !

  6. These are some really good exercises and give you a good burn in the quads (especially the lunges – I hate them !). I’ve never realised that the front squat was better for quads rather than a regular back squat. I always thought it was mainly for better form and posture.

    Well now I’m going to start doing front squats more often and hopefully it will work out more effectively. Good post man thanks !

  7. Great post !

    I am one of many that hates leg day at the gym. In fact, if there is a day that I miss from the gym in a given week, it will be leg day. I just don’t like the feeling of not being able to walk or bend the next day. I know I need to hit more leg workouts for sure. Your post really breaks it down. Very helpful. I have heard that the leg extension is actually bad for your knees though. Is that true ?

    1. Yes leg extensions can be bad for the knees, but it does depend on your form. Actually if your form is bad all leg excercises can be bad for your knees.

Leave a Reply

Your email address will not be published. Required fields are marked *