Simple exercises for Explosive Quad Growth
Whether you want to improve your athletic performance, boost strength, build your body or just get in shape, a set of big and strong quads is a must. Your quads play an essential role in any physical activity you do in everyday life. Moreover, your quads are the first thing people notice as you walk toward them. Quadriceps, are those large muscles that lie on the front of your thighs and are responsible for extending the knee. They serve as the major power generators for triple extension activities such as running, jumping, or cycling. These muscle groups are engaged in almost every athletic movement. To train your quads for improving your performance on the field,
you must increase your strength & power. Growing big quads with leg extensions is not the way you should do. You should explosively perform multi-joint moves. Here are some basic exercises that you should do for explosive quad growth, after putting on your bodybuilding clothes.
1) Front Squat
The number one exercise you should do for quad growth is a classic one, the front squat. Doing front squats helps you in maintaining an upright torso position, which puts all the pressure on your quads which helps them in getting stronger. Because of your upright torso, your knees will be tracking forward over your toes. That will lead to a greater tibia angle & a more quad-dominant exercise. Firstly load the bar with weights (start with little weight if you are a beginner). Then stand inside the squat rack. And position yourself under the bar. The next is to establish your grip. You can also go for cross grip if you have wrist limitations. Then lift the bar off the rack, adjust the positions of your foot, and squat downward. Make sure you keep your elbows up and abs tight for protecting your back. And push upwards at the bottoms. Repeat the same steps for completing your reps.
2) Safety Bar Squat
Safety Squat Bar is a popular piece of equipment, particularly within powerlifting. Start by taking the safety squat bar & try turning it backward, in a way that the pads are at the front than the back.
This bar is best for building quads and also for people who have mobility issues. The camber of the bar allows you to stay straight, which leads to more emphasis on your quads. It is also excellent for shoulder mobility. Safety bar squats create better pelvic orientation.
By addressing all kinds of weaknesses in the squat.
3) High Bar, Heels Elevated Squat
It is the most favorite exercise of classic style bodybuilders. In this squat variation, the bar is held high on the traps while you have to take a narrow stance of around 25 lb. plates beneath your heels. This position will push your knees over your toes and also allows your torso to be upright, which leads to a more quad oriented exercise. This squat variation isn't very popular but it’s very effective for quads.
4) Barbell Step-Ups
For performing this lift, set a base up to the height of 18-24". Place a loaded Barbell at your back & with your right foot up. Then stand up by extending your hip & knee, with your right leg & placing the left foot on the bench. And step down your left leg while flexing your hip & knee on your right leg. And return to the starting position. Repeat the same steps with other sets of legs.
5) Bulgarian Split Squat
Put the bar at your back as if you are going to do a squat. Place your back foot on some bench at your back and your front foot on the floor in front of you like a lunge. Then bend the front leg & squat down, continue going down till the top of the thigh comes parallel to the floor. Stand up by reversing the motion.
6) Leg Extension
Leg extension allows the isolation of quads better than any exercise. The key point of this exercise is to bring the weight up, as high as your body allows & hold it there at the topmost position for a moment. Lifting Muscle intention style should be necessarily applied during the leg extension as if quads working & squeezing hard.
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