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Quad Development 101

Proper quad development is essential when leg training.  There are 4 muscles which make up the quads, or “quadriceps femoris”. Together, these muscles are responsible for extending the leg and knee and are the driving force propelling you forward when you sprint or partake in any high-energy aerobic exercise that involves the use of your legs.

 

The Four Muscles of Your Quads

 

1. The Vastus Medialis

The Vastus Medialis is medially located in the inner thigh.  It is responsible for ensuring that the knee cap glides effortlessly over the knee and there is no problem of knee popping. [1]

 

2. The Vastus Intermedius

The Vastus Intermedius lies underneath the Rectus Femoris. Although it cannot be seen, its use is most emphasized when walking, cycling, or squatting. [2]

 

3. The Vastus Lateralis

The Vastus Lateralis is the largest component of the quadriceps femoris. It is located laterally towards the outer part of your thigh, and generally is the most prominent muscle in quad development. [3]

 

4. The Rectus Femoris

The Rectus Femoris is the “kicking muscle”. [3] It is located directly above the Vastus Medialis and is the only muscle in your quads that crosses the hip flexor. It is a very powerful muscle and is best strengthened using a seated leg-extension.

 

Quad Development WorkOwts!

Workowt #1

  • Exercises

  • Leg Press
  • Barbell Squats
  • Walking Lunges
  • Leg Extension
  • Sets

  • 4
  • 4
  • 4
  • 4
  • Reps

  • 10-15
  • 10-15
  • 10-15
  • 10-15

 

Workowt #2

  • Exercises

  • Barbell Squat
  • Barbell Front Squat
  • Barbell Step-Ups
  • Barbell Deadlift
  • Sets

  • 4
  • 4
  • 4
  • 4
  • Reps

  • 10-15
  • 10-15
  • 10-15
  • 10-15

 

Workowt #3

  • Exercises

  • Smith Machine Squat
  • Alternating Leg Press
  • Dumbbell Deadlift
  • Walking Dumbbell Lunges
  • Sets

  • 4
  • 4
  • 4
  • 4
  • Reps

  • 10-15
  • 10-15
  • 10-15
  • 10-15

 

Workowt #4

  • Exercises

  • Jefferson Squat
  • Wide-Stance Leg Press
  • Smith Machine Deadlift
  • Leg Extension
  • Sets

  • 4
  • 4
  • 4
  • 4
  • Reps

  • 10-15
  • 10-15
  • 10-15
  • 10-15

 

Workowt #5

  • Exercises

  • One-Leg Squat
  • Bodyweight Jump Squat
  • Hip Adduction
  • Hip Abduction
  • Sets

  • 4
  • 4
  • 4
  • 4
  • Reps

  • 10-15
  • 10-15
  • 10-15
  • 10-15

 

Conclusion

Good quad development can  be achieved rather quickly if you are consistent with your leg training routine. The workowts outlined above are great for beginners as well as more experienced weight trainers. Keep in mind variation is important in weight training, as the body has a tendency to adapt rather quickly, so feel free to mix and match the workowts above for maximum results.

 

Sources:

[1] www.vastusmedialis.com

[2] www.sporstinjuryclinic.net

[3] Essential Clinical Anatomy, 4th Edition