The Easiest Way to Grow Big Quads and Legs

Find out the easiest way to grow big quads and legs with these tips, techniques and workouts explained by an expert.

Small quads are an epidemic affecting millions of people worldwide every year. It’s a shame that quads have been so stigmatized because back in the glorious ’90s, no one asked if you skipped leg day. Nowadays, you’re judged on the girth of your legs. This guide will help you build stronger, meatier quads to prevent the stigma of “skinny quads.”

And who is this expert that will share the secret of the easiest way to grow big quads and legs? Alexander Bromley, a renowned strength coach, competitive strongman, and YouTube content creator known for his expertise in strength training and conditioning. He offers comprehensive training programs, shares valuable insights on strength sports, and provides guidance on various fitness-related topics, making him a respected figure in the strength and fitness community.

Identifying the Issue

The first step is to determine if this is a quad-specific problem or a general lower body issue. If your glutes and hamstrings are robust, but your quads are thin, then the advice will focus on quad-specific exercises. If it’s a general lack of lower body maturity, then finding an enjoyable activity to stick with and progress in is key.

The Easiest Way to Grow Big Quads and Legs

For those specifically struggling with quad growth, here are some common issues:

• Insufficient stretch in the quads.
• Poor knee positioning, not pushing the knees forward enough.
• Lack of targeted quad exercises.

Targeting the Quadriceps

Stretching and Positioning

1. Disadvantage the Quads: Ensure that your quads are working harder than your glutes and hamstrings. This involves getting your knees forward during exercises.
2. Heel Elevation: Elevate your heels during squats to push your knees forward more easily. Use plates or a board under your heels or invest in a slant board.

Exercises for Quad Development

1. Goblet Squats: Holding a weight in front helps maintain an upright posture, pushing the knees forward naturally.
2. Front Squats: These demand an upright position and are inherently quad-dominant.
3. Heel Elevated Squats: Elevate your heels to focus the strain on the quadriceps.
4. Nordic Reverse Curls: Provide a deep stretch and load the quads intensely.

Source: Andrea Piaquadio on Pexels

Managing Knee Health

• Gradually increase the workload to strengthen the patellar tendons.
• Avoid loading up weight too quickly.
• Use controlled movements and slight pauses at the bottom of squats to build knee strength steadily.

High Rep vs. Low Rep for Hypertrophy

• High reps can cause significant burn, which might deter effort. Instead, focus on lower reps (5-6 range) to reach the point of strain efficiently.
• Avoid resting between reps to maintain constant tension.

Advanced Techniques

1. Pulse Reps: Maintain tension by not resting at the top of each rep.
2. Slow and Controlled Movements: Emphasize the eccentric (lowering) phase to maximize muscle activation.

Volume and Frequency

• Volume: Increase the number of sets progressively. Start with quality work and add volume as you adapt.
• Frequency: Adding a second quad-focused day can help, but monitor your recovery to avoid overuse injuries.

Practical Tips

• Mobility: Work on ankle and hip mobility to achieve better squat positions.
• Footwear: Consider investing in weightlifting shoes for better stability and knee positioning.
• Mind-Muscle Connection: Focus on the quads during exercises, ensuring they are doing most of the work.

Sample Workout Plan

You can test the workout below to grow your quads. Although it was not designed by Alexander Bromley himself, we did use his knowledge to come up with the exercises. Try it out!

Note: although the workout says day 1, day 2, and day 3, that does not mean you should be performing this workout back to back on consecutive days. Follow the golden rule of bodybuilding and hypertrophy – give proper rest for your muscles to recover and build back stronger. By respecting at least 48 hours of rest between each workout, the most obvious choice would be to perform this on Mondays, Wednesdays, and Fridays.

Day 1: Quad Focus

1. Warm-up: Foam rolling, dynamic stretches
2. Goblet Squats: 4 sets of 10 reps
3. Front Squats: 4 sets of 8 reps
4. Heel Elevated Squats: 3 sets of 12 reps
5. Nordic Reverse Curls: 3 sets of 8 reps

Day 2: Hamstrings and Glutes (Complementary Day)

1. Deadlifts: 4 sets of 6 reps
2. Romanian Deadlifts: 4 sets of 8 reps
3. Hip Thrusts: 3 sets of 10 reps
4. Hamstring Curls: 3 sets of 12 reps

Day 3: Quad Focus (High Volume)

1. Warm-up: Foam rolling, dynamic stretches
2. Goblet Squats: 5 sets of 12 reps
3. Front Squats: 5 sets of 10 reps
4. Heel Elevated Squats: 4 sets of 15 reps
5. Nordic Reverse Curls: 4 sets of 10 reps

Building stronger quads requires targeted exercises, proper technique, and a focus on stretching and positioning. By progressively increasing volume and ensuring you work within the right rep ranges, you can achieve significant hypertrophy in your quadriceps. Pay attention to knee health, and ensure you balance your workouts to avoid overuse injuries. With dedication and the right approach, you can overcome the stigma of “skinny quads” and build a robust lower body.

Read Also: The Best Science Based Lower Body Workout for Muscle Growth (Quads/Hams/Glutes)