Legs are the foundation of the body. If you are real lifter you better train your legs twice a week.

A huge quads makes a statement itself. But achieving bigger legs take some serious hard work, dedication, and consistency towards hitting the gym and follow a great quads dominant workout.

To build bigger quadriceps muscles, you need to progressively increase the weight while maintaining proper technique and follow a quad centric workout regime.

5 Best Quads Dominant Workout follow:

  1. Barbell Squats
  2. Leg Press
  3. Leg Extension
  4. Bulgarian Split Squats
  5. Dumbell Lunges

What are the Quadriceps?

The quadriceps is a group of four muscles located at the front of the thigh. These muscles work together to extend the knee joint.


how to build quads - Quads Image
  1. Rectus Femoris: This muscle is the only one of the quadriceps that crosses both the hip and knee joints. It helps in flexing the hip and extending the knee.1
  2. Vastus Lateralis: This muscle is located on the outer side of the thigh and is responsible for knee extension.
  3. Vastus Medialis: Situated on the inner side of the thigh, the vastus medialis in the knee extension and stabilization.
  4. Vastus Intermedius: This muscle lies beneath the rectus femoris this muscles helps to knee extension.

The quadriceps are essential for maintaining mobility and stability in the hips to the toes. Strengthening the quadriceps is beneficial for overall leg strength and help prevent injuries.

Also Read: Hip Flexor Exercises: Strengthening and Stretching for Enhanced Mobility

Lets Start Learning How to Build Quads with these 5 Best Quads Exercises

1. Barbell Squats

Squats - how to build quads

Barbell squats is an effective compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back.

How To: Stand with your feet shoulder-width apart and place the barbell on your shoulders. Make sure to arch your lower back and position your head in front. Lower yourself by pushing your glutes backward until your thighs are parallel to the ground. Push through your heels to straighten your hips and knees. Repeat this for 15 repetitions.

2. Leg Press

Leg press - how to build quads

Leg press is a strength-training exercise that targets the muscles in your lower body, including your quadriceps, hamstrings, and glutes.

How To: Sit on the leg press machine with your back flat and keep your legs shoulder-width apart. Inhale, remove the safety lock, and lower your knees towards your chest until they reach a 90-degree angle. Exhale and extend your knees by pushing the weight away. Repeat for 12 repetitions.

3. Leg Extension

Leg extension - how to build quads

Leg extension is an isolation exercise targets the quadriceps muscles.

How To: Sit on the leg extension machine with your back flat and your feet positioned under the footpad. Exhale as you extend your knees, squeezing your quadriceps for 1 second. Inhale as you lower the weight back to the starting position. Repeat this movement for 12-15 repetitions.

4. Bulgarian Split Squats

Squats - how to build quads

Bulgarian Split Squats are a unilateral exercise that targets quads, hamstrings, and glutes.

How To: Start by placing one foot on the bench and facing away from it. Inhale and lower your body by bending your front knee, forming a 90-degree angle. Exhale and push through the heel of your front foot to return to the starting position. Repeat this movement for 10-12 repetitions

5. Dumbell Lunges

Lunges - how to build quads

Dumbbell lunges are a great lower body exercise that targets your quadriceps, hamstrings, glutes, and calves.

How To: Stand with your feet hip-width apart and hold a dumbbell in each hand. Take a step forward with one leg and one leg behind. Lower your body by bending both knees simultaneously. Push through the heel of your front foot to return to the starting position.

How long does it take to Grow Quads?

The time it takes to see noticeable growth in your quadriceps depends on several factors. These include training frequency, intensity, consistency, nutrition, rest, and recovery.

Muscle growth doesn’t happen overnight. Most people can expect to see noticeable changes in muscle size and strength within a few weeks to a few months of consistent and progressive resistance training. Also, it may take several months to a year or more to achieve more substantial and visible results.

What Exercise Grows Quads the Fastest?

Barbell back squats: The best compound exercise that targets every major muscle in the lower body is performing 3 sets every day. This can help in gaining strength and muscle mass.

Leg press: This machine-based exercise allows you to lift as heavy as you can without worrying about stability. The leg press effectively targets the quadriceps muscles.

Make sure you are getting adequate nutrition, including enough protein, to support muscle growth and recovery.

Also Read: The Best Chest and Triceps Workout for Upper Body Development

What Squats Stance is good to Build Quads?

The stance you use for squats can impact the muscles targeted and the overall effectiveness of the exercise.

There are various squat stances including:

  1. Standard squat stance
  2. Narrow squats stance
  3. Wide squats stance
  4. Sumo squats stance

The most suitable stance for you is one in which you can easily and comfortably sit deeply. Whether you are performing standard, narrow, wide, or sumo squats, try doing squats in a deep sitting position to target your quads more effectively.

High Calories Smoothies for Muscles Mass

A high-calorie protein smoothie is a delicious and convenient way to boost your caloric intake and good for muscle growth.


  • 1 Cup whole milk
  • Half cup full fat greek yogurt
  • 2 Scoop of protein powder
  • 1 Banana and half cup berries
  • 1 Table spoon peanut butter and half cup chia seeds
  • Half cup rolled oots
  • Honey and maple syrup

Place all the ingredients into a blender. Blend until smooth and enjoy.

Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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