When working out, it is essential to make sure that you train all your muscle groups, instead of focusing too much on one group such as the biceps, the triceps or the abdominal muscles. Your exercise routine can make or break your training goals, and it often happens that when training, men tend to focus primarily on their upper body, neglecting their legs (the glutes and hamstrings in particular). The result: a deformed body with strong arms, a perfectly defined abdomen and thin, frail legs. Here are the top 7 secret leg workouts for quads that you should certainly try next time you go to the gym:
1. The Leg Press
Leg presses are simple, efficient and time-effective. Although this exercise tends to be more popular amongst bodybuilders and weight trainers, as opposed to regular people who just want to stay fit, everybody can the leg press machine. Safe and very comfortable at the same time, this machine is specifically designed to target all the main muscle groups present within your upper and lower legs, thus being indispensable for those who are determined to take their quads to the next level.
2. The Russian Split Squat
The Russian Split Squat is a lesser known quad training technique, and it is usually combined with the quarter-rep method for the best results. This is an intense exercise that is based on the concept of strategic muscle exhaustion, and one of its most important benefits is that the first results will be visible within weeks.
3. Barbell Step-Ups
This is a highly functional quad exercise that perfectly replicates the real life movement – although it does put some pressure on your joints (which does not make it the best choice for those who suffer from any joint or ligament-related disease), the barbell step-up exercise is one of the most popular and efficient quad exercises you can try. Besides, the exercise is so simple and volatile that it can be done both at the gym and at home. The barbells can be easily replaced the dumbbells, depending on the amount of weight you aim for.
4. The Romanian Deadlift
Usually combined with the glute-hamstring raise, the Romanian Deadlift is yet another efficient quad training exercise that emphasizes primarily on your hamstrings. The hamstrings are responsible for the extension of your hips, as well as for the flexion of your knees, and this particular exercise tackles both functions at the same time.
5. Track Lunges
Track lunges are certainly not designed for beginners or amateur athletes, as they can trigger severe muscle pain for the first few days after the training. Nonetheless, this exercise is by far one of the best ones for training your quadriceps.
6. Leg Extensions
This is a soft exercise designed to train all the different muscle groups within the quadriceps femoris. For the best results, leg extensions are commonly combined with the “Sissy Squats”
7. The German Volume Leg Extensions
Last, but not least, another secret workout for getting the ultimate quads is the German volume leg extensions, with a twist. The exercise consists of classic leg extensions and German volume training, but the difference is that you only get 10 seconds of rest between sets, which means that you will be using your muscles to the fullest.