Hey everyone, I’m Jade Morley – a bodybuilder, athlete, and fitness trainer. I’ve always been passionate about fitness, and one of my primary focuses has been building strong legs, specifically the quads. In this article, I’m going to share with you the importance of having strong quads and some of my favorite quad exercises that have helped me build superhero level quads!
Firstly, having strong quads is essential for overall leg strength and stability, and they play a crucial role in almost all lower body movements. Strong quads are particularly important for athletes involved in sports that require explosive power such as sprinting, jumping, or weightlifting. Having strong quads can also help prevent injuries such as ACL tears and knee pain.
So, let’s dive into my quad workout routine. These are some of the exercises I swear by for building quads as strong as Wonder Woman:
Leg Extensions: This exercise isolates the quadriceps and can be done on a machine or with a resistance band. I usually start with light weights and gradually increase to challenge my quads. I do around 4 sets of 12-15 reps.
Hack Squats: This squat variation targets the quads and glutes, and can be done on a hack squat machine or with a barbell. I keep my feet shoulder-width apart and lower down until my thighs are parallel to the ground. I do around 4 sets of 12-15 reps.
Front Squats: This squat variation focuses on the quads and core. I hold a barbell in front of my shoulders, with my elbows pointing forward, and lower down until my thighs are parallel to the ground. I do around 4 sets of 8-10 reps.
Leg Press: This machine allows you to lift heavy weights with your legs, targeting the quads, hamstrings, and glutes. I make sure to keep my back flat against the seat and push through my heels. I do around 4 sets of 12-15 reps.
Walking Lunges: This exercise targets the quads, hamstrings, and glutes, as well as the core for stability. I take a long step forward and lower down until both knees are at 90-degree angles. I usually do around 3 sets of 20 reps.
In addition to these exercises, I also focus on building strong hamstrings and calves to support my quads and overall athletic performance.
For hamstrings, I incorporate exercises like Seated Lying Hammy Leg Curls, Lying Hammy Leg Curls, Stiff Leg Deadlifts, and One Legged Curls. These exercises target the back of the legs, helping to balance out the quad muscles and prevent injury.
When it comes to calves, I swear by exercises like Seated Calf Machine, Standing Calves using Smith Machine, Leg Press for Calves, and Bodyweight to finish of 6 sets to Failure. These exercises work the muscles in the lower leg, helping to improve balance, stability, and overall leg strength.
In conclusion, having strong quads is essential for overall leg strength and stability, and can benefit athletes involved in sports that require explosive power. Incorporating exercises like leg extensions, hack squats, front squats, leg press, and walking lunges, as well as focusing on building strong hamstrings and calves, can help you build superhero level quads like mine!
Remember to always prioritize proper form and gradually increase weight and intensity to avoid injury and achieve maximum results. Keep pushing yourself and don’t forget to have fun with it!
In addition to my own training, I also train clients both online and on-site. I believe that everyone has the potential to achieve their fitness goals with the right guidance and support. If you’re interested in learning more about my training programs or want to discuss your fitness goals, feel free to send me a message on my Facebook page. I’ll be happy to work with you and help you achieve your superhero-level fitness goals!
And remember, as I always say, “No matter how impossible it may seem, with dedication and hard work, anything is possible.” So keep pushing yourself, stay focused, and don’t forget to have fun along the way!
Note: Before starting any workout, please consult your physician. This article is intended as general advice, and individual results may vary.
Happy quad building!
Thank you.
Jade Morley
