Quads

The Complete Guide to Training Quads

Want to build bigger, stronger quads? Whether you’re after that thigh-thickening look or just want to improve leg strength and stability, this guide covers everything you need to know. Prefer visuals? Check out the video linked below for a quick demonstration!

Key Quad Exercises & Movement Patterns

For fully developed quads, you need to include two primary types of exercises in your workout:

  1. Lower Body Compound Exercises
  2. Isolation Exercises

Combining these two ensures your quads get both the overall strength benefits from compound lifts and the focused muscle growth from isolation work.

1. Lower Body Compound Exercises

Compound movements are your foundation for building big, powerful quads. These exercises engage multiple muscles, but you can tweak your form to maximize quad activation.

Top Compound Exercises for Quads:

  • High-Bar Squat (preferred over low-bar for more quad focus)
  • Front Squat
  • Leg Press
  • Hack Squat

Pro Tip:

  • High-Bar Squat is superior for quad growth compared to the low-bar squat, which shifts more emphasis to the glutes and hamstrings.
  • Keep your torso upright and go below parallel to maximize quad engagement.

2. Isolation Exercises

Isolation exercises allow you to target the quads directly, without involving other muscles.

Best Isolation Exercise:

  • Leg Extensions

While it might seem simple, leg extensions are a must-do for quad growth. They allow you to focus on pure contraction and really isolate the quads.

No Leg Extension Machine?
Try sissy squats or bodyweight quad-focused step-ups as alternatives.

How Often Should You Train Quads?

For balanced quad development, 1-3 workouts per week is ideal.

  • 2 workouts per week is the sweet spot for most people.
  • 3 times per week if your quads are a weak point.
  • 1 time per week if you’ve got naturally strong quads and want to maintain balance with the rest of your physique.

Struggling with Small Quads?
If your legs look like noodles, twice a week is non-negotiable. You need consistent volume to grow.

Recommended Sets Per Week

For optimal quad growth, aim for 12-18 sets per week.

Breakdown Example:

  • 6-12 sets of compound exercises
  • 6 sets of isolation exercises

Choosing the Right Rep Ranges

To maximize quad growth, split your exercises into main compound lifts and isolation exercises with tailored rep ranges.

Main Compound Exercises (5-15 reps)

Compound exercises like squats and leg presses are done when your energy is highest. Keep the reps lower to push heavier weight and stimulate strength and size.

Rep Range Options:

  • 5-8 reps for strength focus
  • 8-12 reps for hypertrophy (muscle growth)
  • 12-15 reps for endurance-focused hypertrophy

Avoid:
Going above 15 reps on compounds like squats—it becomes more of a cardio workout than a muscle-building one.

Isolation Exercises (8-30 reps)

Leg extensions and other isolation moves are perfect for higher reps to fully fatigue the quads.

Recommended Rep Range:

  • 8-12 reps for strength and size
  • 15-20 reps for hypertrophy and muscle endurance
  • Up to 30 reps for high-rep burnout sets

Pro Tip:
Pause at the top of each leg extension rep for half a second to really squeeze the quads and maximize the contraction.

Example Quad Workout Routine

Workout 1 (Standard Routine):

  1. High-Bar Squat – 4 sets of 6-8 reps
  2. Leg Press – 3 sets of 10-12 reps
  3. Leg Extensions – 4 sets of 15-20 reps

Workout 2 (If You Want More Volume):

  1. Front Squat – 4 sets of 8-10 reps
  2. Hack Squat – 3 sets of 12-15 reps
  3. Leg Extensions – 3 sets of 20-25 reps

How to Split 12-18 Sets Weekly:

  1. Option 1:

    • 3 sets of a compound exercise and 3 sets of isolation, twice per week = 12 sets total.

  2. Option 2:

    • 5-6 sets of a compound exercise and 3 sets of isolation, twice per week = 18 sets total.

Squat Technique for Maximum Quad Gains

To maximize quad activation and ensure safe, effective squats, pay attention to technique.

1. Squat Depth: Go Below Parallel

  • Go Deep: Squat below parallel to fully engage the quads. If you’re not sure, record your sets to check your depth.
  • Why Deep Squats? Deeper squats activate more quad fibers and are safer for your knees because they promote better joint mobility and require lighter weights.

2. High-Bar vs. Low-Bar Squat

  • High-Bar Squat: Torso remains upright, shifting the emphasis to the quads. Best for hypertrophy.
  • Low-Bar Squat: Torso leans forward, putting more strain on the glutes and hamstrings. Better for powerlifting, but not ideal for quad growth.

3. Elevate Your Heels for Quad Focus

  • Why Elevate Heels? Elevating your heels (using a small plate or weightlifting shoes) helps maintain an upright torso, which increases quad activation.
  • Great for:
    • People with poor ankle mobility
    • Lifters who struggle to feel their quads during squats

Leg Extensions: How to Maximize Results

  1. Full Range of Motion: Extend your legs fully at the top and lower slowly for maximum muscle engagement.
  2. Pause at the Top: Hold the contraction for 1-2 seconds at the peak of each rep.
  3. Control the Descent: Lower the weight slowly to maintain constant tension on your quads.

Common Mistakes to Avoid

  1. Shallow Squats: Not going deep enough limits quad activation and reduces gains.
  2. Relying Only on Compounds: While squats are king, isolation exercises like leg extensions are crucial for full quad development.
  3. Letting Other Muscles Take Over: Ensure your form isolates the quads—avoid leaning too far forward or letting your glutes dominate.

Final Thoughts

Building strong, thick quads isn’t just about lifting heavy—it’s about training smart with the right mix of compound and isolation exercises, focusing on form, and ensuring proper progressive overload.

Stick to these principles, be consistent, and your quads will grow in size and strength. Ready to hit the gym? Apply these tips in your next workout, or check out one of my specialized training plans for even more quad gains! 🦵💪