Today, we are going to build a very important part of your body. Do you know the part of your body called quad? Maybe, maybe not. For those who may not know, it is a large muscle in front of your thigh. Fully called quadriceps, it is divided into four portions. Basically, what that part does is to extend your leg. Perhaps you wish to develop yours. If you do, well, this guide will help you to achieve that.
Some other persons may be wondering why someone could possibly want to build their quadriceps. More often than not, the reason is to get that perfect fashionable fitness. This means that they probably want their trousers, pants or jeans to fit into their thighs perfectly. So, in this guide, you will learn the 5 quad workouts that will transform yours for good.
5 Effective Quad Workouts
1. Bulgarian Split Squat
If you wish to have a well-developed thigh, you just have to kick off with this quad workout known as Bulgarian Split Squat. To start this, with a dumbbell held in two hands, stand erect in front of a bench. Next, chest out and then place one of your feet on top of that bench behind you. In this position, it means that one leg is suspending your entire body. Next, there will be pressure and tension built around the leg that carries the weight of your entire body. Then, you have to gradually lean forward so you appear as if you are sitting down.
However, you are not sitting down as you still have one leg put on the bench while the other leg carries your weight. Continue to gently lower your body until your knee makes contact with the floor. When you do this, you are engaging your thigs. Then, do 2 x 20 reps for about 60 seconds.
2. Bodyweight Squat
Here is another quads workout that gives you a great result in a short period of time. Stand erect with your two legs separated by a few meters. Next, slide your fingers into each other and fist your fingers together. Now, place your hand behind your head. Afterwards, you have to squat gradually until you get a point where you become relaxed. At this point, you are squatting comfortably. Return to your normal position and repeat it for as many times as you possibly can.
3. Barbell Front Squat
Well, this is yet another move that you should add to your routine. To do this, stand erect, and then bend down to lift a barbell. When you have done that, with the barbell over your head, gradually twist your hands in a way that the load partly rests on your chest. However, ensure that much of the tension is on your fingertips.
Squat gently until you get a position where it appears as though you are seated. When you are in this position, your elbow will be pointed outwards adjacent to your chest. You will notice that the tension will be around your leg. Return to your initial position. That’s all. Yes, this is one of the quad workouts for mass that you should check out soon.
4. Barbell Box Squat
Indeed, there are lots of exercises that we can recommend – Barbell Box Squat is one of them. To get started, you should set a box just behind you when you are standing erect. Grab a barbell and lift it just over your head. Then, lower it downwards behind your head. Now, rest it on the back of your shoulder. When you are comfortable in that position, you will go down gently until you almost sit on the box behind you. Nevertheless, you should not sit on it.
At this point, your knee is about 90-degree angle with your thighs parallel to the floor. Return to your original positon. You should do 8 reps. Do you need one of those workouts for quads? If yes, this move is a must-try!
5. TRX Single-Leg Squat
You will probably have to try this at the gym if you don’t have the TRX system at home. Grab the TRX handles and raise one leg up. Gently lower yourself as if you wish to sit down. At this juncture, one of your legs is suspended and your weight will naturally be around your heel.
While you are trying to squat, don’t allow your knee to rotate internally. When you are comfortably squatting, maintain the position for a few seconds and return to the original position. Switch legs, and repeat the move for 20 times or more.
In this guide, we have compiled some of the good quad workouts, which help you to get the desired result in no time. Getting the masculine quad shape can be achieved, but you just need to discipline yourself to make that happen! To this end, you should practice every five days in the week and rest for the rest of the two days.
Within a short period of time, you will begin to see the positive result. Guess what, you can’t make an omelet without breaking eggs. Therefore, if you wish to have a well-built thigh, you should start these exercises now.