Quads/legs is the most complex and strong muscle group in the body. it requires a lot of high-volume training to tear the muscle down and eventually it needs rest to recover. Experts say start with leg extensions and then move to squats to fatigue the quads more.
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There isn't one single "best" exercise for quads, as different exercises target different parts of the quadriceps muscle and have varying benefits. However, some of the most effective exercises for strengthening and building your quads include:
Squats: Squats are a compound exercise that works multiple muscle groups, including the quads, glutes, hamstrings, and core. They can be done with bodyweight, dumbbells, barbells, or a weight machine.
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Squats exercise
Lunges: Lunges are another compound exercise that is great for working the quads and glutes. They can be done forward, backward, or to the side.
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Lunges exercise
Bulgarian split squats: Bulgarian split squats are a challenging variation of lunges that can be done with bodyweight or weights. They are great for improving balance and stability.
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Bulgarian split squats exercise
Leg press: The leg press is a machine exercise that isolates the quads. It is a good option for people who have difficulty performing squats or lunges due to injuries or limitations.
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Leg press machine
Leg extensions: Leg extensions are a machine isolation exercise that targets the quadriceps. They are a good finishing exercise for a quad workout.
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Leg extensions exercise
Pistol squats: Pistol squats are a single-leg exercise that is very challenging. They require a lot of balance and coordination, but they are also very effective for building strength and stability in the quads.
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Pistol squats exercise
When choosing exercises for your quads, it is important to consider your fitness level, goals, and any limitations you may have. You should also consult with a certified personal trainer to create a safe and effective workout routine.