How to Build Quad Muscle

Running and jogging strengthens your quads.

The quad, or quadriceps, is a large muscle group which stretches across the front of the thigh. The quad received its name because the muscle group across the thigh consists of four separate muscles. The primary function of the quadriceps is to support and flex the leg during activities like walking, running, climbing and jumping. When exercising the quad it is inevitable that the rest of the legs will begin to tone up as well. However, there are set exercises and activities which will build the quad quicker than others.

Instructions

1. Jump squats will tone the quad and improve cardiovascular health. To perform a jump squat, stand with your back straight, feet extended slightly past shoulder width. Bend at the knees and keep your back straight until your knees are just over your toes. Hold this position for 1 second and then jump into the air, extending your arms towards the ceiling. Return to starting position and repeat. Perform this exercise 6 to 8 times a day 3 to 5 days a week to build the quadriceps.

2. Seating isometrics will help strengthen the quads and other muscles along the front of the leg. To perform a seated isometric, sit on the edge of a chair, back straight and arms down at your sides. Slowly bring your legs straight out in front of you, toes pointing towards the ceiling. Hold this position for 3 seconds before slowly lowering your legs back down to the floor. Rest for 5 seconds and repeat. Perform this exercise 8 to 10 times a day 3 to 5 days a week to build your quads.

3. Stair sprints will tone and strengthen your leg muscles, primarily your quads, along with increasing cardiovascular health. To perform a stair sprint, locate a set of stairs with at least 15 steps to the top. Starting at the bottom, quickly sprint up to the top of the stairs and quickly walk back to the bottom. Repeat this 8 to 10 times a day 3 to 5 days a week to improve your cardiovascular health and strengthen your quadriceps.

Tips & Warnings

• Always consult with your physician before beginning any new diet or exercise routine.

References

• "Stronger Legs and Lower Body"; Keli Roberts and Linda Shelton; 2002
• "The Complete Book of Butt and Legs"; Kurt Brungardt, Mike Brungardt, and Brett Brungardt; 1995
• "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren and Joshua Clark; 2010

Resources

• Shape Fit: Training the Quads