Quad-Focused Leg Workout
1. Warm-Up (10-15 minutes)
- Leg Extensions (2 sets of 20 reps, light weight)
- Bodyweight Squats (2 sets of 15 reps)
- Lunges (2 sets of 10 reps per leg)
Main Workout
1. Barbell Back Squats
- Sets: 4
- Reps: 8-10
- Rest: 2-3 minutes
- Notes: Focus on keeping your chest up, and drive through your heels. Ensure a full range of motion, going as low as your flexibility allows.
2. Hack Squats
- Sets: 4
- Reps: 10-12
- Rest: 2-3 minutes
- Notes: Position your feet lower on the platform to emphasize the quads. Keep a controlled tempo and avoid locking out at the top.
3. Leg Press (Feet Close and Low on Platform)
- Sets: 4
- Reps: 10-12
- Rest: 2-3 minutes
- Notes: Keep your feet closer together and lower on the platform to target the quads more intensely.
4. Bulgarian Split Squats
- Sets: 3
- Reps: 10-12 per leg
- Rest: 90 seconds between legs
- Notes: Use dumbbells for added resistance. Ensure your front knee doesn’t track over your toes.
5. Leg Extensions
- Sets: 4
- Reps: 12-15
- Rest: 1-2 minutes
- Notes: Squeeze at the top of the movement and control the negative portion. This is a great exercise to really isolate the quads.
6. Finisher: Sissy Squats
- Sets: 3
- Reps: 15-20
- Rest: 1-2 minutes
- Notes: These should be done with body weight or a light weight to focus on maximizing the burn in the quads.
Cooldown (5-10 minutes)
- Quad Stretches (2 sets of 30 seconds per leg)
- Hamstring and Calf Stretches (2 sets of 30 seconds each)
- Foam Rolling (Focus on quads, hamstrings, and glutes)
This workout is designed to maximize quad development while also maintaining overall leg strength and balance.
