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GROW YOUR QUADS WITH THESE 3 MOVEMENTS

If you want to grow your quads these are my 3 favorite compound lifts to do just that (that aren’t leg extensions).

1: Lunges.

Lunges are a great unilateral movement to target your quads (to do this you need to allow your knee to pass over your toes comfortably as long as your heel stays planted the whole time and doesnt lift).

2 : Pendalum Squats.

I love this machine for the quads. If your gym doesnt have this machine they’ll usually have a sled hack squat that works for this as well!

3: Smith machine squats/Barbell Squats.

I love doing them with either a barbell or smith machine. Keep your stance only shoulder width apart and same thing with the lunges, allow your knees to slightly pass over your toes to get the most quad recruitment.

Save this post and incorporate these exercises weekly into your workout program!

#Lemon8partner #workouttips #quads #quadday #quadexercises

2025/4/21 Edited to

Building strong quadriceps is essential for overall leg strength and athletic performance. In addition to the three exercises mentioned, consider incorporating variations such as Bulgarian split squats, which isolate the quads and improve balance. Also, be mindful of your overall workout regimen—ensuring a balanced approach with proper recovery time is vital for muscle growth. Nutrition plays a crucial role too; consuming adequate protein will aid in recovery and muscle building. Aim for a protein-rich meal post-workout to replenish and stimulate muscle repair. Don't forget to warm up adequately before your sessions to prevent injuries, and listen to your body to avoid overtraining. Always consult with a fitness professional if you're unsure about your form or routine.

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What shoes are you wearing? ❤️

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Are there any other ways to grow your quads besides lunges I’m not really a fan of them. These tips were helpful I like to keep my options open🥰

See more(2)

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A purple Planet Fitness hip abduction machine is shown, with text overlays indicating "How To Grow GLUTE SHELF" and "Hip Abduction Machine." A peach emoji and the word "SWIPE" are also visible, suggesting a tutorial.

A person sits on a purple hip abduction machine, demonstrating the starting position with legs together and feet flat on the bars. Text overlays instruct to "Adjust weight," "Adjust Seat straight up," and "Start with your legs together."

The person on the hip abduction machine pushes their legs outwards. Text overlays instruct to "Brace core" and "Using thighs/quads push out to spread legs," indicating the glute activation during the exercise.

Let’s Grow that Shelf 🍑

This machine is easy to use & effective! 💪🏾 Here’s simple steps to setup the machine 📝 ✅ Adjust the weight according to your strength ✅ Adjust the seat straight up - use knob on side ✅ Plant both feet flat on the bars ✅ Brace your core ✅ Use your thighs/quads to push the pads outwa

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GLUTE GROWTH CHALLENGE

Ready to achieve that perfectly round, toned peach? Let’s do it!! This challenge is 20 days long, slowly working up from just 25 squats per day all the way up to 150 squats per day gradually. After the 20 days are up, I encourage you to keep squatting to keep growing your booty! This workout is

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So you wanna grow your glutes?

Don’t sleep on ‘em! These movements help with isolating the muscles, improving muscle imbalances and increasing the intensity of your workouts 🥵 SL movements 🤝🏽 glute growth #embracevulnerability #bodytransformation #lemon8challenge #lemon8fitness #Fitness #fitmom #gym #gl

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My fav 4 movements ⭐️✨🫧🎀🎧

#workout 🏋️ #glutegains #gluteworkoutinspo #gluteworkout #legworkout

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Glute Burners to GROW your Peach ❤️‍🔥🍑

Here are 3 of my favorite glute burner exercises to help you grow your peach in size and roundness. One thing to remember is the glutes are made up of several muscles, meaning if you want to achieve a perfect peach you need to target each of those muscles to help them grow and become stronger / fir

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A collage featuring Sabrina Carpenter in two different outfits, a Stairmaster machine display showing "10:00" and "106", and text indicating a "16 min Sabrina Carpenter Stairmaster Workout" with peach emojis, set against a gym background.

A graphic displaying "Level 5" above a Spotify-like player showing the song "Feather" by Sabrina Carpenter, with its album cover featuring her on a bed with a laptop.

A graphic displaying "Level 8" above a Spotify-like player showing the song "Sue Me" by Sabrina Carpenter, with its album cover featuring her.

Grow a 🍑 & Tone Abs with Sabrina Carpenter Workout

"Feather" - 3:00 "Sue Me" - 2:57 "Thumbs" - 3:37 “Espresso" - 3:24 "Please, Please, Please" - 3:01 Total: 16:00 minutes Hey everyone, I want to share with you how a 16-minute intense high-intensity Stairmaster workout can be a game-changer for y

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GROW GLUTES WITHOUT GROWING YOUR LEGS✨Cheat Sheet🍑

Here are 4 tips i wish i knew sooner as a quad dominant girly looking to grow her glutes! 🍑 These have been the most HELPFUL tricks to know on my fitness journey because they are such small changes that are easy to work into your routine, and they end up making the biggest difference🙌 #Lemon8pa

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