Bodybuilding Training Principles For Creating Quadriceps Routines

Bodybuilding Training Principles For Creating Quadriceps Routines


Quadriceps are a type of muscles surrounding the thigh on the front side, it helps in flexing the hip muscles. It is comprised of four different muscles:

The Rectus Femoris is in the middle section of our thigh, and it’s the only muscle among other quad muscles involved in flexion of the hip.

The teardrop muscles or Vastus Medialis, lies inside of the thighs by the knees.

The Vastus Lateralis, lies in the outer part of the upper leg portion.

The Vastus Intermedius lies between the vastus medialis and vastus lateralis on front side of the thigh

Some people don’t consider doing much leg exercises they think that it is enough to do running and bicycling, but it is important to strengthen the lower body as you work on your upper body, since a build up upper body part is supported by a weak lower body is not fair and has bad consequences. Especially if you want to take part in a bodybuilding competition, there is no way you can win without building your lower body.

The free bar squats provide a real tuning for the lower body as well for the upper body too. This workout pressurizes the quadriceps muscles, and also the upper body is used to push against the bar to maintain the static contraction with the bar. So you must include the free bar squat in your quadriceps workout.

Your way to achieve good looking quads

To make your quad look good and to strengthen them, you need to keep in mind the right set of exercises and the right foot instances to accelerate the stimulation of your quadriceps. So get started with the quadriceps workout,

here is all you need to know about workout and foot instances for developing your quads.

Foot Stances for Quadriceps Development

quadriceps exercises

Foot instances are divided into three main categories that you need to keep in mind while you are doing multi-jointed workout for quadriceps:

  1. Shoulder width stance while your toes are slightly outward. The spread of toes should be equal to the width of your shoulders with toes pointing little bit outwards.
  2. Close stance while your toes going straight: This stance is great for developing outer quads or Vastus Lateralis.
  3. The Wide stance of toes projecting out for about 45 degrees at least. 

Quadriceps Exercises

Here are the exercises with proper explanation to show you how to get big quadriceps. Like every other bodybuilding exercise, the quadriceps exercises are divided into three types of exercises i.e., compound, multi-jointed, and isolation movements. The compound movement exercises provide the best stimulation of the lower body, and isolation movements come after these exercises.

Basic Free Weight-Quad Workout

  1. Barbell Squats
  2. Front Squats
  3. Dumbbell Squats
  4. Belt Squats
  5. Barbell Lunges
  6. Dumbbell Lunges

Basic Machine-Quadriceps Workout

  1. Leg Press
  2. Hack Squats
  3. Smith Machine Squats
  4. Front Squat Machine

Isolation Workout

  1. Leg Extensions
  2. Sissy Squats 
  3. Inner Thigh Machine
  4. Outer Thigh Machine

As you follow these workout programs you need to start with 2 to 3 sets of these exercises not all together but choose 5 to 6 among the exercises given above (make sure you choose at least two for each inner quad and upper quad) then go up gradually increasing the number of sets as your muscles strengthen.


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