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Introduction to Quad Training Exercise Index Quads Introduction to Quad Training

The Quadriceps

The quadriceps are the muscles at the front of the thigh which act as extensors of the leg. The four muscles involved are the rectus femoris, the vastus intermedius, the vastus medialis of the inner thigh, and the vastus lateralis of the outer thigh.

The Muscles of the Quadriceps

(1) The Biceps Femoris: These are the thigh flexors at the rear of the leg.

Function: To curl the leg back.

Other important muscles of the upper leg include the tensor fasciae latae, coming down from the hip to the outer thigh; and the sartorius, the longest muscles in the body, which weaves diagonally across the front of the thigh.

Training the Quads

Lower Thigh Development

  • Squats
  • Hack Squats
  • Leg Presses
  • Leg Extensions

Outer Thigh Development

  • Front Squats
  • Hack Squats
  • Squat or Leg Press Movements (with toes pointed straight and feet together.)
  • Abductor Machines

Inner Thigh Development

  • Lunges
  • Straight-Leg Deadlifts
  • Squat or Leg Press Movement (with toes turned outward.)
  • Abductor Machines

Front Sweep of Thighs

  • Hack Squats
  • Sissy Squats
Quads Training Tips

In order to train your quadriceps effectively, it is important to adopt different stances depending on the type of development desired. For overall development, your feet should be shoulder-width apart and toes should be pointed slightly out. To emphasize the outer thighs, you should keep your feet close together, and your toes should be pointed straight ahead. To develop your inner thighs and your front thighs, your feet should be relatively wide apart and toes should be pointed out at a wide angle.


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