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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.

15 comments

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🥰

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What shoes are you wearing? ❤️

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