compound exercise


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.

Physical activity leads to a healthy lifestyle. A full-body workout is known to use all the muscles in our body, including the upper body, lower body, and core muscles.

People who are short on time or in a hurry can do this type of workout.

Full-body workouts help increase strength and stamina, burn calories, and lead to overall fitness.

In this article, we will explore five effective full-body workouts that can help improve your physical and mental health.

5 Full-Body Workouts for Maximum Results


Full-body workouts

Squats are one of the most effective full-body exercises. Squats target the legs, glutes, core, and back muscles. Squats are also great for increasing your lower body strength and improving your balance, mobility, and stability.

5 Benefits of Squats

  • Build Muscles
  • Improve flexibility
  • Burn Calories
  • Improved mobility & stability
  • Improved bone health

To do a Squats

  • 1. Stand with your feet slightly wider than shoulder-width apart.
  • 2. Lower your body by bending your knees and pushing your hips back.
  • 3. Keep your back straight and your chest up.
  • 4. Push through the heels to return to the starting position.
  • 5. Repeat 12-15 repetitions for 3 sets.

Also Read: Benefits of Foam Rolling


Full-body workouts

Lunges are another excellent full-body exercise that can help you tone your legs, glutes, and core. They also improve your balance and flexibility.

5 Benefits of Lunges

  • Build lower body muscles
  • Build glutes, hamstring, and quadriceps
  • Increase flexibility
  • Boost metabolism
  • Burn calories

To do a Lunges

  • Stand upright with your feet hip-width apart and your hands at your sides.
  • Keep your core tight and your spine straight.
  • Put one foot in front of the other by taking a large step. Now lower your body towards the floor until your legs form a 90-degree angle.
  • Now, stand back up and take a large step forward with your right leg, and do the same.
  • Repeat 12-15 repetitions for 4 sets.


Full-body workouts

The planks are excellent full-body workouts for strength and stability. Performing planks regularly can help improve core strength, balance, and posture, and it can also develop shoulders, back, arms, and legs muscles.

5 benefits of Pushups

  1. Burn calories
  2. Improve balance and posture
  3. Improve flexibility
  4. Improved upper body strength
  5. Improved bone health

To do a pushups

  1. Start in a plank position with your hands slightly wider than shoulder-width apart.
  2. Lower your body until your chest nearly touches the ground, then push back up to the starting position.
  3. Repeat 15-20 repetitions for 4 sets

Also Read: HIIT Benefits for Muscles Building


Full-body workouts

Planks are a great exercise for strengthening your core muscles and improving your posture. They also engage your arms, back, and leg muscles, making them a great full-body exercise.

5 benefits of plank

  • Improved posture
  • Burn calories
  • Strengthen lower back
  • Prevent injury
  • Improved balance

To do a plank

  • To perform a plank, start in a push-up position, and then lower your forearms to the ground.
  • Keep your body straight and engage your core muscles.
  • Hold the position for 30 seconds to a minute, then release.


Full-body workouts

Deadlifts are one of the most effective compound exercises for building strength and improving your posture. Deadlifts work your entire body, but target muscles on the back, glutes, and hamstrings.

Deadlifts can help you build muscle and increase strength.

5 benefits of Deadlifts

  • Burn Calories
  • Strengthen back and glutes
  • Improve bone density
  • Reduce lower back pain
  • Boost metabolism

To do a Deadlift

  • Keep your chest up and your back flat.
  • Push with your heels and drive your hips backward to lift the barbell off the floor.
  • As you stand up straight, keep the bar close to your body and squeeze your glutes at the top.
  • Lower the barbell back to the floor by bending your knees and pushing your hips back.

Related Read: Benefits of Weight Training

Benefits of Full-body workout

  • Burn Calories in less time
  • Build muscles and strength
  • Target full-body muscles
  • Improved flexibility
  • Encourage weight loss
  • Short on-time workout
  • Increased testosterone levels
  • Ideal for home workout


A full-body workout is an excellent way to improve your overall fitness, strength, and stamina.

With these five effective exercises in your workout routine, you can achieve good physical health.

Always use proper form and technique to avoid injury and maximize the exercise benefits.

Ads Blocker Image Powered by Code Help Pro

Ads Blocker Detected!!!

We have detected that you are using extensions to block ads. Please support us by disabling these ads blocker.

Powered By
Best Wordpress Adblock Detecting Plugin | CHP Adblock