The quadriceps are among the most effective and powerful muscles in the body; they are also highly rated for their aesthetic look by bodybuilders and fitness models. While most of your training should focus on compound lifts such as squats, finding exercises that can target the quadriceps or isolate them completely can be a great strategy.
Here are seven quad isolation exercises you should add to your routine:
Leg Extension Machine
Leg extensions are the best quadricep isolation exercise and are perfect for beginners and experienced lifters.
Here is how you do leg extension machine exercises;
- Sit in the machine’s seat and ensure that the ankle pad is positioned correctly on your ankle.
- Grasp the handles and carefully straighten your legs until they are fully extended in front of you.
- Pause and slowly lower your legs back to the starting position.
The Leg Extension machine is an excellent exercise for those interested in increasing the size of their quadriceps. As a secondary consideration, it’s also one of the best leg exercises for strengthening your hip flexors, which is an often-overlooked muscle group.
Personal Trainer Tip: When performing a leg extension, getting the tempo right is essential. You want the extension to be powerful and smooth, but the return to be nice and slow. This will work your quads eccentrically, causing more significant muscle growth.
Single-Leg Extension
The Single-leg extension is a great exercises to build up your quadriceps. It’s a pretty challenging exercise, but you’ll have no problem getting started with the proper technique! To do a perfect single-leg extension;
- Start by positioning yourself on the edge of a bench with your back pressed firmly against the bench and your legs hanging off the edge.
- Keep your core engaged and your back pressed firmly against the bench throughout the entire exercise.
- Extend one leg straight out in front of you and hold for a few seconds before slowly lowering it back to the starting position.
- Keep your core engaged and your back pressed firmly against the bench throughout the entire exercise.
- Repeat the same motion with the other leg.
Personal Trainer Tip: Start with your weaker leg first; this can help to prevent muscle imbalances. Perform as many reps as possible (using the perfect form) on your weaker leg, and then match that number with your stronger leg.
Resistance Band Single-Leg Extension
Resistance band single-leg extensions are a great way to add resistance to your single-leg exercises. This exercise can be used as an addition to regular leg exercises for an additional challenge or simply by itself.
Here is how you do resistance band single-leg extension the right way;
- Anchor a band around a sturdy post and stand facing away from it.
- Step one foot through the band, and position the band around the ball of that foot.
- Keep your core engaged and extend your other leg straight out behind you.
- Pause at the top of the extension, and then slowly lower back to the starting position.
- Repeat for the desired number of reps, then switch legs.
Personal Trainer Tip: First, use a light resistance band as your technique is much more important than how much resistance you are creating. Ensure you are getting a full range of motion and that your tempo is perfect.
Single-Leg Extension Isometric Holds
This exercise primarily targets the quadriceps. To do a perfect single-leg extension, isometric holds;
- Sit on the edge of a bench with your left knee and left ankle resting on the bench.
- Place your right toes on the ground and extend your right leg straight out in front of you.
- Contract your quadriceps and gluteus maximus muscles to hold your right leg in the air for 5-10 seconds.
- Repeat on the other side.
Personal Trainer Tip: This exercise is best performed at the end of a workout, as it will fatigue your quadriceps like no other. Isometric holds, like eccentric exercises, can cause a lot of muscle inflammation. So make sure that your recovery is well planned for the next day.
Sissy Squat
Sissy squats are great for targeting the quads (your front thigh muscles) because they use a lot of motion, hitting your quads at various angles almost sideways. Sissy squats can help build your core strength too. If you want bigger thighs, these are the exercises that will get them for you.
Here is how you do sissy squats;
- Stand with your feet hip-width apart, with a hand holding onto a wall for balance.
- Raise your heels off the ground so that you are on your toes
- Bring your knees towards the floor while leaning your torso backwards
- When your knees are almost touching the floor, pause, and then rise back to your starting position.
Personal Trainer Tip: Sissy squats are often confused with Roman chair exercises on the internet. An actual bodyweight sissy squat is highly technical and challenging to perform. Try to keep the number of reps low and concentrate on your form throughout. Check out this video for an example of a flawless sissy squat.
Step Ups
While step-ups also work the glute muscles, they are a fantastic quadricep building exercise. Make sure you have a solid and stable surface to climb up on chateau gonflable professionnel. Many people use plyo boxes or exercise benches in gyms. Finding the correct height is also important. You want to place one foot flat on the bench and one foot flat on the floor.
- Place your right foot onto the bench (or raised surface), keeping the left foot flat on the ground.
- Keep your hands by your sides and lift your left foot onto the bench.
- Pause with both feet on the bench, and return your left foot to the floor.
- Try to stay upright throughout.
- Repeat this ten times, and then swap legs.
Personal Trainer Tip: The most common mistake with step-ups is placing your hands on your knees. If you keep doing this, hold a light weight goblet-style in front of your chest. It is also essential to perform this exercise slowly. Any momentum will bounce, which takes all tension off the quadriceps.
Low Leg Press
While the leg press is a lower leg compound exercise, it can be manipulated to target different muscles. A 2008 study compared different foot placements for the leg press and how they affected the muscles targeted. The study found that placing your feet low on the stand caused more quadricep activation. Using a flat leg press rather than a 45-degree leg press can turn this into a quad-dominant exercise.
- Place your feet low on the footplate. Shoulder width apart, feet are facing forwards.
- Ensure that your lower back is flush with the seat and that your head is resting against the headrest.
- Unlock the leg press, and bring your knees towards your chest.
- Pause and push powerfully until your legs are almost fully extended.
- Repeat for the remaining reps.
Personal Trainer Tips: Keep your hands on the handles by your sides, and don’t let them rest on your thighs. A common mistake with leg presses is to raise your heels off the plate. Remember, you are pushing through your heels, so they need to stay flat.
Wrapping it up
Quad isolation exercises are some of the most common exercises that you will see, and they have a ton of benefits as well. They specifically target your quads, but they also help you build more bulk in that area, which can help develop size compared to other exercises like squats and leg presses.
As a result, quad isolation exercises can help round out your muscle building or weight loss regimen for the lower body.
