Below is a workout routine for your quadriceps you can do the gym. You will need access to a squat rack or machine, leg extension machine and leg press. These exercises should be done for 10 to 15 reps for 3 sets. After this workout, your quads will feel a nice burn that will strengthen and sculpt your legs. Note: Be cautious that you also include some hamstring exercises to so your legs are not imbalanced.
1. Leg Extension
Execution
1. Sit on machine and place ankles under the roller pads.
2. Raise legs upward until knees are straight.
3. Lower legs back down to start position, knees bent 90 degrees.
Muscles Involved
Primary: Quadriceps
Secondary: Tibialis anterior
Range of motion: The arc of motion should be approximately 90 degrees. Forcibly contract the quadriceps at the top when the knees are fully straight. To avoid excess stress on the patella (kneecap), do not bend the knees beyond 90 degrees.
2. Barbell Squat
Execution
1. Stand with a barbell across your shoulders, feet shoulder-width apart.
2. Slowly bend your knees until your thighs are parallel with the floor.
3. Straighten your legs to return to the start (upright) position.
Muscles Involved
Primary: Quadriceps, gluteals.
Secondary: Hamstrings, adductors, spinal erectors, abdominals.
Range of motion:
As the weight is lowered, stop when your knees bend to a 90-degree angle and your thighs are parallel to the floor. Squatting below parallel increases the risk of knee and spine injury.
3. Leg Press
Execution
1. Sit in the leg press machine and place your feet shoulder-width apart on the footplate.
2. Slowly lower the weight until your knees bend to 90 degrees.
3. Push the weight back to the beginning position by straightening your legs.
Muscles Involved
Primary: Quadriceps.
Secondary: Gluteals, hamstrings, adductors.
Range of motion: Stopping a few degrees short of full lockout at the top knees tension on the quads.
4. Lunge
Execution
1. Stand with feet shoulder-width apart while holding two dumbbells at arms’ length by your sides.
2. Step forward and bend the knee until your leading thigh is parallel with the floor.
3. Return to the start position and repeat, using the opposite leg
Muscles Involved
Primary: Quadriceps, gluteals.
Secondary: Hamstrings, adductors.
Range of motion:
During the lunge, your knee should bend 90 degrees, with your thigh parallel to the floor.