How to Build Your Quads: 5 Workout Programs

Powerful, developed, defined quadriceps can secure victory in competitions and set an athlete apart from the crowd. They distinguish a harmonious, proportional physique from a body with a heavy top and skinny legs. The quadriceps make up a very large portion of the body's muscle mass; training them is difficult and requires a lot of time and effort. Intense quad training promotes overall body development due to the natural surge of growth hormone and testosterone. For example, squats engage the quadriceps, hamstrings, back, traps, shoulders, and abs – providing total body muscle development.

The quadriceps consist of four heads on the front of the thigh: the rectus femoris (occupies the middle part), the vastus lateralis (outer part), the vastus medialis (inner part, responsible for the teardrop shape of the thigh), and the vastus intermedius (located between the lateralis and medialis). All four heads are responsible for knee extension, while the rectus femoris also flexes the hip.

To achieve maximum results, proper form is essential, and you should not lift too much weight to avoid risking your safety.