We all want better quads, don't we? How many gym bros do you know who are completely top heavy? Great arms, but skinny little chicken legs?.. We all know that calves are notoriously difficult to grow, but many people also struggle to build sizeable quads, and paired with knobbly knees, it's an aesthetic disaster. But don't worry, i've got you covered. I'm a long distance runner myself, so my quads aren't the largest in the game, but they're well developed, and perfectly adapted for my sport.
First of all, let's talk back squats... Back squats are fantastic for quads, of course, but also the entire posterior chain, including glutes, hamstrings and erector spinae. There are lots of ways of squatting... For quad growth I would recommend high bar, good depth, and plenty of time under tension. Don't race through the movement, or bounce at the bottom using the elasticity in your muscles, control the entire movement and enjoy the pain!
Next let's talk front squats. You most likely won't be able to front squat the same weights you back squat... But that's ok, because we're going for hypertrophy, not crazy impressive lifts. Be modest with your weight and focus on the movement, the contraction and the stretch. Again, we're looking for time under tension, depth, (Should be deeper than back squats) and control. Front squats are more quad focused than back squats, and use less of the posterior chain and more of the core.
Now of course there's the leg press. This is one where gym bros like to load all of the plates and half rep a few terrible sets to impress their gym crush. Do me a favour.. take those plates off and hit some depth with control. You'll thank me for it later. You may have noticed that the theme here seems to be consistent with time under tension?.. That's because it's the best way to make those muscles grow! It's supposed to hurt! Leg press is great because you can play around with your foot placement without compromising your back or hips the same way you would with squats. You can press high for more glutes, low for more quads, as well as wide or narrow for outside or inside of the quads.
Finally, the leg extension. It's last, but it certainly isn't least. The key benefit of the leg extension over the other movements is that it is almost entirely quad focused, whereas the others certainly incorporate other muscles to help you shift the weight. Again, leg extensions are best done with modest weight and great time under tension. Don't go too crazy, your knees might hate you later...
An honourable mention... Deadlifts. Forget your RDLs and Stiff-legs for a minute. I'm talking Classic deadlifts. When done properly, there should be a lot of leg drive involved. This is a rare opportunity to put some heavy weight through those pins. I would certainly include Deadlifts into your leg programme if you haven't already.
Some notes on functional movements:
Deadlifts.
It is most important to keep a flat back. Do not over strain your back by forcing lumbar lordosis, but it is vital than you do not round-out your back. Avoid very challenging weights until you are comfortable with the movement. Try to focus on transferring the weight into your heel rather than your toes, and keep the bar close to your shins to avoid over-exerting your lower back.
Back Squats.
Similarly to Deadlifts, it is important to keep a flat back, and centre the weight over your heels. Try to avoid leaning too far forward, as this will put unnecessary pressure on your lower back.
Toby Hone
BSc (hons) Sport and Exercise Science
