Leg Workout for Stronger Quads

This leg workout is perfect for building strong quads

The four quadriceps muscles include the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris.

Unless it is a specific movement such as leg extension, the quads will be assisted by the hamstring and glute muscle groups during exercise.

So this workout is going to be focused on the upper thigh muscles, but you may see some exercises that involve the other big muscles.


To get the full benefit of this workout, it is important to do a warm-up to ensure the muscles are prepared for a bigger workload.

Some simple warm-up exercises that can be included in your routine are:

Jogging in Place

Light stretching of the lower limbs

Leg swings

High knees

Butt kicks

You can also go through each exercise slowly with a lighter weight to warm up the specific muscles before performing each movement.

The Workout

Notes: For each set complete 8-12 reps (unless otherwise indicated). Can be completed with or without dumbells. Enjoy

Goblet Squats

- Sets: 3 Reps: 8-12

Bulgarian split squats (each leg)

- Sets: 3 Reps: 10

Wall Sit

- Sets: 3 Reps: 60 seconds

Jump Squats

- Sets: 3 Reps: 10

Sumo squats

- Sets: 3 Reps: 8-12


- Sets: 3 Reps: 8-12 (each leg)

Kettlebell/Dumbell swings

- Sets: 4 Reps: 8-12

Exercise Instruction

Bulgarian Split Squat - In a lunge position have the back foot placed on a chair and perform a static lunge. Keep the front knee in line with the ankle.

Glute Bridge - Laying on your back place keep your knees bent with your feet flat on the floor. Lift your hips up till your knees, hips, and shoulder are in a straight line.

Sumo Squat - A sumo squat is done with your legs slightly wider than hip-width apart and toes pointed outward.


When you've completed the workout take 10-15 minutes to cool down and stretch.

While stretching you want to target the major muscle groups you just worked. These include the hip flexors, quadriceps, glutes and hamstrings.

Stretching is a great way to promote recovery so you can get back to working out as soon as possible.

It will also help reduce muscle soreness when you wake up the next day.

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