Want toned quads? Start doing these exercises!
What's the story
Toning the quadriceps, the large muscles present at the front of your thighs, can improve both your strength and appearance. These muscles are important for performing day-to-day activities such as walking, running, and climbing stairs. By including certain exercises in your routine, you can achieve well-defined quadriceps. Here are five amazing exercises that target these muscles, building strength and endurance without any fancy equipment or gym membership.
Squats
Squats for stronger thighs
Squats are the go-to exercise to strengthen those quadriceps. Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keeping knees behind toes. Return to standing position by pushing through heels. This exercise activates not just the quadriceps but also glutes and hamstrings. Three sets of 10 to 15 repetitions can significantly tone these muscles over time.
Lunges
Lunges to enhance balance
Lunges are the best for targeting quadriceps, but they also help improve balance and coordination. Begin by standing upright, then step forward with one leg and lower hips until both knees make right angles. Push back to starting position with front heel's power. Alternate legs for each repetition so that muscles develop equally on both sides.
Leg press
Leg press machine benefits
The leg press machine is the key in most gyms for isolating those quadriceps. Just sit with feet shoulder-width apart on the platform; push until legs are almost straightened out but knees aren't locked. Then, return slowly, controlling the motion. Done right and consistently, this exercise alone can improve your results significantly over time when included in a regular workout plan.
Step-ups
Step-ups for functional strength
Step-ups are amazing for functional strength, focusing on quadriceps by replicating the activity of climbing stairs. Using a bench, keep one foot on it, step up, completely extend the other leg back, and then return to the start slowly. Doing this exercise consistently as part of a regular workout plan improves results over time.
Wall sits
Wall sits build endurance
Wall sits focus on building endurance in your quadriceps with static holds. They are different from the dynamic movements of other exercises. These exercises were discussed in earlier sections. Wall sits are still equally important. They help achieve overall fitness goals on a long-term basis. The ultimate desired outcome is to be reached eventually, hopefully sooner rather than later.