The Best Quadriceps Exercises

In regard to locomotion and general strength, the quadriceps are among the most important muscles in the body. If you've ever looked at any sort of athlete, they all have large, powerful legs. This is because most power is generated in the legs and hips, which the muscles in the legs help manipulate. That is why, even in most untrained individuals, the quadriceps are the largest muscle group in the body. With a proper strength or muscle-building routine, they can become even larger and stronger. Do these exercises once or twice a week and you'll have powerful quadriceps in no time.

The Squat: This is the most basic quadriceps movement and arguably the most important. The squat hits all of the muscles in the leg, although it bombs the quads particularly hard. Proper form is important in this exercise because particular stress can be placed on the lower back while it is in a compromised position, which can lead to immediate or long-term injury. Some people recommend using a lifting belt when doing squats, although I feel as if this will weaken the muscles in the lower back and will make them more susceptible to injury down the road. My suggestion is to start light and move your way up. With proper core strength, the torso should be able support more than enough weight to squat.

The Barbell Lunge: This is another basic movement that is good for adding mass to the sides of the quadricep. The lunge is great because it can be altered slightly in order to put emphasis on different parts of the muscle or different muscles entirely. It will also help build up stability in the legs, which is important in the long-term because it will reduce the risk of injury. Starting at a low weight and ensuring that you are balanced when performing the barbell lunge are paramount. Your knee should come out directly over your foot. Avoiding twisting your torso, as you may lose balance and twist your knee, which can cause serious injury depending on how much weight you have on your back and the extent of the torsion.

The Leg Extension: This is a controversial exercise, although its muscle-building benefits are inarguable. The leg extension is great for building mass in the quads and for creating separation in the muscle. This isn't a compound exercise, so don't expect to gain huge mass from it, but it will make your quads look much more ripped up and powerful. The controversy for this exercise comes from the fact that the hamstrings are deactivated while doing it, which can create a dangerous shearing force on the knee. I prescribe to this theory, but also recognize the benefits of it for those looking to gain an aesthetic look in their legs. As such, I don't recommend this exercise for people with knee problems or athletes that participate in high-impact activities.

The Front Squat: This movement is similar to the basic squat, but the weight is placed on the collarbone instead of the back. The change in weight distribution alters the form with which the exercise must be completed by forcing the person to keep his back perpendicular to the ground throughout the entire range of motion. Since this relegates the hamstrings to only a stabilizing position, the quads pick up the lack left by the hips and are hit particularly hard by it. While it's not recommended that you let your knees travel infront of your feet during the basic squat, it's almost impossible not to when doing the front squat, so don't even try to avoid it. Overall, this is a great exercise for building mass in the quads.