Leg Exercises for the Thigh / Quads

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Leg Exercises for the Thigh / Quads

The Primary Leg Exercises you can do are Squats, Leg Presses, Hack Squats and Leg Extensions.

Squats

Purpose of Squats

To Develop Mass and Strength for the Legs especially the Quad Muscles

Proper form for Squats

Stand under the bar (sometimes wrap a towel around the bar to lessen the pain from the barbell on your traps) lift it off with your shoulders step away with feet approximately shoulder width apart toes pointing slightly out. With your back straight, head forward, bend your knees until your thighs are parallel to the floor or slightly lower and then push yourself back up to the starting position.

Points to Remember for the Squats Exercise

This exercise has a very high level of difficulty as it is very easy to use improper form and injure yourself
Use a Weight Belt for added lower back support
Wrap your knees to help prevent injury

There are some variations including Dumbbell Squats, Smith Machine Squats and Front Squats (barbell resting across your front delts and arms)

Leg Presses

Purpose of Leg Presses

To Develop Mass and Strength for the Quads

Proper form for Leg Presses

Place your feet about shoulder width apart or slightly wider when under the machine, lower the weight and keep your lower back pressed against the seat, do not let your lower back raise off the seat as you get towards the lower part of the rep. As you get towards the lower part of your rep you want to form a 90 degree angle with your legs then push back up to the top, do not lock out your knees and let all the weight rest on your joints, go straight back down very controlled for your next rep.

Tips to Remember

Keep your hands on the handles and do not cross your arms across your chest especially because it limits your range of motion
Do not Push on your Knees as this would obviously be too heavy if you need to

Leg Extensions

Purpose of Leg Extensions

For Definition and Shape

Proper form for Leg Extensions

Sit in the machine and place your feet under the padded bar, extend your legs out as far as possible to the locked position flexing as hard as you can for a brief second, make sure your glutes stay planted on the seat also. Slowly lower to the starting position and repeat.

Other Leg Exercises

Hack Squats
Lunges

Related

Proper Squat Technique Video - How to properly perform the Squat

Build Stronger Legs with these Great Leg Workouts