Quad Workout
The quadriceps—the four muscles on the front of your thigh—are the largest and most powerful muscles in your body. They power squats, lunges, running, jumping, and everyday movements like climbing stairs. This program builds bigger, stronger quads.
Quadriceps Anatomy
The quads consist of four muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Together, they extend the knee and flex the hip.
The vastus medialis (the "teardrop" muscle near the knee) is often underdeveloped and crucial for knee stability. Proper training develops all four heads.
Strong quads are essential for knee health. They absorb impact during running and jumping, protecting the joint from excessive stress.
Benefits of Quad Training
Leg Power
Stronger squats, jumps, and explosive movements.
Knee Health
Strong quads protect and stabilize the knee joint.
Athletic Performance
Better running, jumping, and change of direction.
Daily Function
Easier stairs, standing, and walking.
Leg Aesthetics
Defined, powerful-looking thighs.
Metabolic Impact
Large muscle mass burns more calories.
Program Overview
Who it's for: Anyone wanting to build stronger, more defined quadriceps
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Barbell Full Squat
The king of quad exercises.
Sled 45° Leg Press
Heavy quad loading with back support.
Lever Leg Extension
Isolation for quad focus.
Barbell Front Squat
Increased quad emphasis over back squat.
Walking Lunge
Unilateral quad work with balance.
Dumbbell Goblet Squat
Quad-focused squat variation.
The Complete 2-3 days Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Building Bigger Quads
- Depth matters—deeper squats work quads more.
- Include both compound and isolation exercises.
- Don't neglect hamstrings—balance is key.
- Higher rep ranges (8-15) often work well for quads.
- Full range of motion beats heavier partial reps.
- Include unilateral work to fix imbalances.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
Squats vs leg press for quads?
Both are excellent. Squats are more functional; leg press allows heavier loading with less technical demand. Include both.
Are leg extensions bad for knees?
Not for healthy knees when done properly. Use controlled movements and avoid locking out aggressively.
Why are my quads not growing?
Common reasons: not enough depth on squats, insufficient volume, or not training to near-failure. Increase these factors.
How deep should I squat?
At least to parallel (thighs parallel to floor) for full quad development. Deeper is often better if mobility allows.
Front squat vs back squat for quads?
Front squats emphasize quads more due to the upright torso. Back squats allow heavier weight. Both are valuable.