Keeping your quadriceps muscles toned looks great in shorts and bathing suits. It also helps your body’s overall flexibility and stability in the long run. Here is an excellent list of quadriceps muscles exercises.
1. Seated Leg Lifts
Most health clubs and recreational facilities have these machines but this is an exercise you can do at home, too.
If you are using the machine at the health club you will be able to sit and anchor your feet under pads. You will select a weight. Try to select something that is heavy enough so you can only complete 8 to 10 reps before you need a break.
For best results do five sets of 8 to 10 reps with a minute rest in between each round.
If you need to do this movement at home, find a chair put something between your ankles like a full water bottle or something that weighs five to ten pounds at the most.
Again, try to complete five sets of 8 to 10 reps. If you don’t have anything to put between your ankles, you can still do this movement with nothing but try to complete five sets of 20 and hold your legs straight for ten seconds on each rep.
To do front squats you will need a barbell that weighs between 25 and 85 lbs. depending on how strong you are.
You will hold the barbell with a narrow grip against your chest as you lower into a squat that is just below parallel.
Try to complete three sets of 15 for best results.
3. One-legged squats or pistols
This exercises is hard to do without assistance of some kind if you haven’t done them before.
To practice, stand next to a wall with your hip and right leg touching the wall. Holding the wall, and lifting your right leg, go down as low as you and come back up. The best squatters can go almost to the floor and back up.
You can also use rings or cables and face forward holding onto them with both hands while you squat down on one leg at a time.
4. Mountain Climbers
Mountain climbers are an excellent way to tone your quadriceps muscles, burn calories and get your heart rate up and they don’t need any equipment. When done properly, they will also strengthen your entire core.
Begin in a plank position as if you are about to do a traditional, military-style push-up.
Start slowly bringing your knees to your chest one at a time. Eventually you will be able to go faster, but it’s very important to get those knees as high as you can towards your chest.
Also be mindful of keeping your back straight and your butt down. Try to do 50 mountain climbers per leg for best results.
Another good addition to these mountain climbers once you’ve mastered them is to add a push up between every three steps.
If you are looking to get a few bangs for your buck on your quads, try biking with a high resistance setting or try a hill climb on our bike.
You will burn a lot of calories, tone your muscles and get your heart pumping, all great things when it comes to fitness.
Running will offer the same benefits as biking in the way of toning and cardio. If you have access to a treadmill, try to put the treadmill on an incline of ten or more and set the pace for 1.5 to 2.0 and walk backwards.
This is a great direct toning exercise for your quads as well.
For best results on the biking and running, try to complete 30 to 45 minutes per session.