Improve strength with these beneficial Thigh Toning Moves.
Your quads are responsible for extending your knees and supporting your knee joints. So, every time you take a step, stand up from a chair, climb stairs, run, jump or kick, they’re on the job. “Keeping your legs strong will allow you to continue to perform these activities and help you to live independently throughout your life,” explains Heather Giordano, Performance Scientist at Canyon Ranch Lenox. “As we age loss of muscle mass is accelerated if we are sedentary which can lead to sarcopenia and subsequent frailty. Unfortunately, so many of us spend so much time sitting at a desk that the adage: “If you don’t use it, you will lose it,” can become true. So, yes, training the large muscles of the legs should be at the top of our strength training list.
Exercises that specifically target and strengthen them can help reduce wear and tear on knee cartilage and will improve your hill climbing and biking power.
“That’s why working your quadriceps, the group of four muscles in the front of your thighs, should be near the top of your strength-training to-do list,” says Heather. There are plenty of quad-strengthening exercises to choose from, but some good ones are squats and leg presses. They are classic, sure-fire ways to effectively target the muscles in front of your thighs, while simultaneously exercising the muscles in the back of your thighs (hamstrings) and your buttocks (glutes).
“Using the guidelines outlined in the Physical Activity Guidelines for Americans, I suggest you perform three sets of 10-12. If you do nothing else to target your quads, be sure you at least rotate these beneficial moves into your routine.” For best results, do three sets of 10 to 12 repetitions of each exercise, two or three times a week on nonconsecutive days.
Below, the two family of exercises Heather recommends for strengthening your quads.
Squats
Before you begin, consider placing a chair or bench nearby. You can use it to sit back on to ensure that you do not go down too low, which can injure your knees. Pick something that ensures your knees are at a 90 degree angle when you sit down – if you go lower than that you put a great deal of stress on your knees.
Stand with your feet shoulder-width apart and arms hanging freely at your sides. (You can hold a dumbbell in each hand for a more intense challenge. Start with two- or three-pound weights and work your way up to heavier dumbbells.)
Slowly bend your hips and knees, sticking your buttocks out as if you are sitting in a chair.
Keep your abdominal muscles tight. Lower yourself as far as is comfortable, or until your thighs are parallel to the floor.
Pause for a moment, then stand back up while squeezing your buttocks.
If you have back problems, do squats with your back against a wall for support. You can also do this exercise with a stability ball between your back and the wall.
Leg Presses
Sit comfortably with your back flush against the back of the seat of the leg press machine at your gym.
Choose a weight level that will challenge your quads but not so heavy that you can’t complete 10 reps. Talk to your trainer or exercise physiologist if you need help.
Position your feet flat against the leg press platform, about shoulder-width apart. Hold the handles, if provided, for support.
Press the weight away from your body in a slow, controlled motion that equally challenges both quads.
Slowly release the weight back to neutral position.
If you experience any knee pain during these exercises, be sure to consult your trainer or exercise physiologist for advice on how to alter your form or technique to minimize knee strain.
This article was originally published on August 24, 2021, and has been updated as of the above date.
FAQs
#1: Squat. The squat is one of the most effective quad exercises. And this move can be done anywhere, both with and without equipment.
Is 2 exercises enough for quads? ›
Within a training session, we recommend including between 1 and 3 different quad exercises, but no more than that in most cases, as doing more than 3 quad movements in one session is likely just a needless burning of potential exercise variations you can save for later mesocycles.
What is the primary exercise for the quads? ›
Most people work their quads via squats, but there are so many more quad exercises to explore and enjoy.
What works the quads the most? ›
Jump Squat
The jump squat will have your quads train not just to be strong, but to be powerful. By adding an explosive element to your training, you'll increase the muscle-building potential and cardiovascular involvement of one of the best bodyweight exercises.
How to build quads fast? ›
Do Plenty of Squats and Lunges
- Barbell front squat.
- Barbell back squat.
- Split squat.
- Single-leg squat (pistol squat)
- Weighted squat.
- Squat jump.
- Weighted lunges.
- Jumping lunges.
The quadriceps are a group of muscles present on the front of the thigh. They consist of four distinct muscles: the rectus femoris, the vastus lateralis, the vastus intermedius, and the vastus medialis. They are responsible for extending the leg and helping with movements such as walking and jumping.
Are 3 exercises enough for legs? ›
As a beginner looking to increase general fitness — and following the theme of keeping things simple — choose 3–5 exercises per leg workout. Then complete 3 sets of 8–12 reps of each exercise, ensuring that you're working your muscles to fatigue but not failure (1).
Is 4 sets of 2 exercises enough? ›
Building muscle, or hypertrophy, requires a greater training volume than just three sets. If you have some training experience and you are looking to build muscle, you would do 3 to 6 sets of each exercise and you would aim for two exercises per body part.
How do you target all four quad muscles? ›
The four quad muscles span the front and side of your thighs, and connects to both the knee and hip joint. If you want to target all four quad muscles in one exercise, opt for exercises with involve both the knee extension and hip flexion - such as squats, leg press, split squats, and lunges.
How to strengthen quads for seniors? ›
Top 10 Leg Exercise for Seniors
- Seated Leg Extensions. Seated leg extensions are perfect for beginners and can be done anywhere. ...
- Ankle Circles. Ankle circles improve flexibility and circulation, reducing the risk of injuries and falls. ...
- Chair Squats. ...
- Standing Knee Lifts. ...
- Calf Raises. ...
- Side Leg Raises. ...
- Toe Taps. ...
- Leg Curls.
"Each time you walk, stand up from a chair, climb stairs, jump, run, or kick, quads are working,” she explains. “Keeping your legs strong will allow you to continue to perform these activities and help you to live independently throughout your life."
Is 4 exercises enough for quads? ›
3-to 5 exercises per leg workout are enough. After selecting workouts, complete 3 sets of 8-12 reps of each exercise. It ensures that you are working your muscles for fatigue, not failure.
What is the best reps for quads? ›
Choose a rep range and weight to suit your abilities. As a general rule of thumb, for hypertrophy (building muscle) for the leg extension, the higher end of 4 sets of 12-15 reps should be sufficient for a good leg pump. To choose an ideal weight, familiarise yourself with the RPE scale (rate of perceived exertion).
What is meant by 1 quad? ›
A quad is a unit of energy equal to 1015 (a short-scale quadrillion) BTU, or 1.055×1018 joule (1.055 exajoules or EJ) in SI units.
What is 1 quad? ›
The quad is a unit of energy defined as 1 quadrillion (1015) BTU. Quads are used in similar settings as the exajoule (1018 joules) when speaking of world or national energy supply/demand. Generally, quads refer to primary energy rather than end use energy.
What exercise isolates the quads? ›
Hack squat
The hack squat is essentially the opposite of the leg press. Instead of pushing against a weighted platform, you're pushing against weighted pads that lie on your shoulders. Just as with the leg press and squat, keeping your stance narrow will help better isolate the quads.
