The quads are one of the biggest muscles in the body, and they can really increase your lower body strength. Without the strength in your legs, your back is stressed more than necessary. Do these three exercises to increase the size and strength of your upper thigh muscles or quads.
3 Exercises for Stronger Quads
Since the quadriceps are a more prominent muscle, they need more weight to work them efficiently. Use the heaviest weights you own for these moves.
Weighted Squat
For this exercise, you need to stand with your feet slightly wider than hip-width apart. With a dumbbell in each hand, bend at the knees and hinge your hips to lower your butt down to the ground. Make sure to keep your chest and chin up and don’t let your knees go past the tip of your toes. Press your heels into the floor and push your body back up to standing position. Do three sets of 12.
Weighted Front Lunge
To do this move you need a dumbbell in each hand and stand tall. Take a wide step forward and bend both knees 90 degrees. The forward leg is the stabilizing leg. You should have most of your weight on it. Push back into starting position and repeat with the other leg. Keep alternating between legs for a total of 20 reps. Rest and repeat once more.
Wall Sits
This move doesn’t require any weights. All you need is a good solid wall. Put your back to the wall and sit down until your legs form a 90-degree angle. Squeeze your leg muscles and press your back against the wall. Hold this position for 40 seconds and stand back up. Repeat two more times, 20 seconds each.
