95 followers

Follow

Follow

Follow

1/4

0 saved

28

11

Quad Focused Workout

•Single leg extensions

•Hack Squat

•Hack Squat drop set 🔥

•Quad biased leg press

•Single Leg Smith Bulgarians

•Leg Extensions superset with wall sits

✨Curated by my coach✨

#Bodybuilding #bulkingseason #quadworkout #legday #winterarc

@

2025/1/24 Edited to

When it comes to building your quads, a focused workout regime can make a significant difference. Incorporating exercises such as single leg extensions and hack squats can not only enhance your strength but also contribute to overall leg development. These exercises help in isolating the quadriceps, allowing for greater muscle engagement. For those interested in bulking season, these quad-centric workouts will contribute to increased muscle mass and strength gains. In addition, pairing leg extensions with wall sits is an excellent way to amplify the intensity of your workout while offering a challenging superset that pushes your limits. In recent trends within the bodybuilding community, practitioners are emphasizing the importance of a well-structured leg day, making sure to include variations that target different areas of the quadriceps. This targeted approach not only helps in achieving muscular balance but also in preventing injuries. Consider adding drop sets after your hack squats for an extra challenge that can stimulate hypertrophy. Stay committed, track your progress, and adjust your workouts to ensure continued gains.

11 comments

Related posts

Double your glute size with this workout

If you're looking to grow your booty- this is a great workout to preform WEEKLY while focusing on progressive overload (going up in weight or reps each week). If you want to grow, you need to be consistent in the gym in order to see the results you are looking for. Follow along for some seri

924 likes

A woman in a gym takes a mirror selfie, wearing a black graphic tee and blue shorts. Text overlays announce a 'Killer leg day' focused on quads, with workout details in the caption.

A woman demonstrates hack squats in two frames, showing the bottom and top positions of the exercise on a hack squat machine. She is wearing a t-shirt, shorts, and white socks. The text indicates 'Hack squat 3X10'.

A woman performs leg presses on a machine, shown in two frames with legs extended and bent. She is wearing a t-shirt, shorts, and white socks. The text states 'Leg press 1 set see caption for details'.

Grow your legs with this workout 📈 *quad focused

This has been the BEST quad day workout I have done in a long while. Week after week I show up and perform the same exercises aiming to get better and stronger and it has been game changer! Follow along for a crazy quad pump that will help you grow your legs! 1) HACK SQUAT! You are going to wan

25 likes

A woman in a white sports bra and light yellow shorts stands in a locker room, facing away from the camera. Text overlays indicate a "Quad/Glute focused" leg workout.

A woman performs heel-elevated squats using a Smith machine. She wears a white sports bra and light pants. Text specifies "Heel elevated squats. 3X10 SMITH MACHINE Squats."

A woman performs barbell reverse lunges in a gym. She holds a barbell on her shoulders and is in a lunge position. Text indicates "BARBELL REVERSE Lunges 3X12."

Quad/Glute focused leg workout to SAVE!

This leg day is no joke. If you want to grow your legs and specifically your quads save this one! Heres the workout details 👇🏼 -Smith machine heel elevated Squats 3x10 -Barbell Reverse lunges 3x12 -Single leg extensions 10 on each side, do another 10 on each side and repeat

53 likes

Leg Day! Quad & Glutes Focused 🍑

Need some leg day inspo?! I know I always do. Full workout details below for a quad and glute focused day! I did this lift this week and loved the variety. Full Workout 🏋🏼‍♀️ ⬇️⬇️⬇️ ⭐️ Barbell Hip Thrust: 4x8, 10 second hold ⭐️ Barbell Split Squat: 4x6 Each Way ⭐️ Dumbbell Sumo Squat: 4

16 likes

Quad Focused Workout

Here’s your sign to stop skipping leg day 👀 This quad-focused workout had me feeling the burn in the best way 🔥 💥 Hack Squats: 3 x 8-10 💥 Leg Press: 3 x 8-10 💥 Split Squat Variation: 3 x 10-12 💥 Leg Extension: 3 x 10 💥 Hip Adduction: 3 x 12 Targeting the quads while still showing love to

37 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Didn’t do leg press on account of time. Went hard on hack squats today. Didn’t waste any time. Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Personal Trainer @fitness1440_fxbg 📍 Fitness:1440

6 likes

Motivational Quad Focused Workout !🏋️‍♀️🪷

Rise and grind! ⚡️🌸💗🤸🏻‍♂️Early mornings set the tone for greatness, and today, we’re crushing a quad-focused workout. 🏋️‍♀️ Start strong, stay consistent, and let the momentum carry you through the day. #MorningRoutine #motivationalworkout #fitnesslifestylejourney #workoutmotivation #quadworko

8 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories First WORKOUT DETAILS: Hip Abductions/Adductions (not shown) Seated Calf Extensions Standing Calf Raises Single Leg Leg Extensions DB Split Squats Hack Squat Overhead Marches Hanging Knee Raises Full workout details in my last post! I post my

1 like

A woman in a pink romper poses in a gym, showcasing her legs. The image has text overlays "QUAD & GLUTE EXERCISES" and an arrow pointing to her thigh, indicating the focus of the workout.

A woman in a pink sports bra and shorts performs smith machine squats in a gym. The image includes a text overlay "smith machine squats 4 sets 8-10 reps" detailing the exercise and repetitions.

A woman in a pink sports bra and shorts performs KAS glute bridges with a barbell on a bench in a gym. The image features a text overlay "KAS glute bridge 4 sets 8-10 reps" specifying the exercise.

QUAD & GLUTE workout 💪🏻🍑

If you are someone who wants to grow there glutes and quads then this is a workout you have to try!! This whole workout is targeting both your quads and your glutes! This is a great overall leg day! You’re hitting your upper glutes, lower glutes, and your quads! smith machine squats kas g

39 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Wasn’t feeling it today, haven’t been for about a week. Still hit it though, deloaded a bit on the harder exercises and hit barbell squats for the first time in a while. Good work 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘

2 likes

A woman in black athletic wear takes a mirror selfie in a locker room. Text overlay reads 'workout split for leg growth 5 active days, 2 rest days', introducing a fitness routine.

A woman performs a quad-focused leg exercise on a leg press machine in a gym. Text overlay indicates 'Day 1: Legs quad focused PERIOD'.

A woman performs an upper body push exercise with dumbbells on an incline bench in a gym. Text overlay states 'Day 2: Upper Push chest, shoulders, triceps'.

LEG GROWTH - workout split

If your goal is to grow your lower body- here is a workout split that involves 5 days of training and 2 rest days! While training legs 3 times a week it is CRUCIAL that you prioritize rest and recovery by warming up, stretching, and taking your rest days! Growth also requires good sleep, a nutri

68 likes

Glute/ Quad Day

safe this workout for a great glute workout ! 1:1 coaching link in bio females !💟 #glutefocusedworkout #gluteworkoutvideo #glutedayworkout

337 likes

A woman in a white crop top and shorts poses for a selfie in a gym, showcasing her muscular legs. Text overlay reads 'Full leg day for overall growth'.

A woman performs front squats with a barbell in a squat rack, demonstrating proper form. Text overlay indicates 'Front squats 4x8-10'.

Two images show a woman performing single leg press (top) and leg press (bottom) on a machine, illustrating a superset. Text overlays specify 'Single leg press 3x8' and 'Leg press 3x12'.

Do THIS leg workout if you want to build muscle

Looking to build muscle and add some size to your legs? I got you. Follow this workout :) 1) front squats 4x8-10 (can be any squat variation but keep it quad focused!!) 2) single leg press 3x8 each leg superset with 3) leg press 3x12 4) leg curls 4x12 (you can do seated or lying!) 5) rdl 3x

242 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Did a really good warm up and glute activation, ripped the workout hard and didn’t let up until the very end. Did some sit ups today to change it up. Also used the squat machine again, I really like it for loading more weight. Swipe for full workout details! I post

0 likes

A woman in light green athletic wear and white headphones stands in a gym, showcasing her leg muscles. Text overlays read "Quad Exercises!" and "FOR LEG GAINS," introducing a workout routine for building leg strength.

A woman in light green athletic wear performs leg extensions on a PRECOR machine in a gym. She is focused on the exercise, wearing white headphones, demonstrating the first quad-focused workout.

A split image shows a woman in light green athletic wear performing front squats with a Smith machine. The left panel shows the starting position, and the right shows her in the squat, illustrating proper form.

QUAD EXERCISES FOR LEG GAINS

Try these quad focused exercises out on your next leg day to get all the gains! Perform each exercise for 3-4 sets 1. Leg extension (10-12 reps) 2. Front squats (6-8 reps) 3. Wall sit (20-30 second hold) 4. Step ups (10-12 reps on each leg) Stay hydrated throughout your entire wor

191 likes

Glute focused workout split🫶

#legsandglutesworkout #glutesandhammies #legworkout #gymlifestyle #workoutroutine

535 likes

Quads focused leg day

#quadworkoutforwomen #quaddeload #quads #legday #for

47 likes

Quad Focused Leg Workout 🥳

Quad Focused Leg Workout 🥳 WORKOUT DETAILS: Barbell Squats Leg Press Single Leg Extensions Calf Extensions (4 sets x 8 reps & go heavy!) Share with friends & save for your next workout! I post my workouts daily, follow me for more! Personal Trainer @fitness1440_fxbg 🔥

3 likes

Beginner workout split (5-days)

If you’re new to working out and not sure which split you should follow, I have the PERFECT one for you! This split is meant to be done Monday-Friday with the weekend’s off as rest days⬇️ Monday: quad focused leg day -squats, lunges, quad extensions, abductions Tuesday: back focused upper

37 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Went harder than I’ve gone on this workout in a long time. Went up almost 20lbs in every lift! Kicked ass, hit accessories first and I’ve really been enjoying hack squat these last two weeks Feeling really good today! Swipe for full workout details! I post my wor

3 likes

FULL GYM GLUTE FOCUSED WORKOUT 🔥🍑

Let’s do a gym glute focused workout! What I love about these exercises is that they are all glute focused. Training glutes effectively can help you build muscle and you can see results in as little as 3-4 months as long as you are consistent. Take a look at the list of exercises below: Cable gl

310 likes

A woman in athletic wear takes a mirror selfie, showcasing her muscular legs after a quad-focused workout. She holds a water bottle, with text overlay "#my quad focused workout" and fitness emojis.

Crazy Quad Pump

This is my newest/favorite routine to get a crazy quad pump! I am including weights I lifted to show a bit of what I’m doing but DO NOT COPY! Please lift safely and at your modality. I am not certified in anything, this is just what works for me. - [ ] Squats (4x 10,8,4,4) (25lbs on each side fo

9 likes

A woman in blue workout attire takes a mirror selfie in a gym bathroom, with text overlay announcing "MY CURRENT WORKOUT SPLIT" to introduce her fitness routine.

A woman performs a barbell RDL in a gym, demonstrating exercises for glutes and hamstrings, including hip thrusts, RDLs, hamstring curls, and glute medius kickbacks.

A woman performs a cable exercise for back and biceps, with text listing exercises like lat pulldowns, face pulls, cable rear delt flys, bicep curls, and cable rope curls.

MY CURRENT WORKOUT SPLIT

I’ve tried many workout splits over the last 2 years, nothing really stuck/worked until I started doing my current one. It took a lot of trial and error and many mistakes until I found the perfect split for my goals. Personally, my goals are to achieve an hourglass look, slimmer waist, bigger g

431 likes

Outdoor/Park Glute Focused Workout

Equipment: Dumbbells 20lbs Long Resistance Band (25lbs) Loop Band (Heavy) Kettlebell 15lbs #gluteworkout #outdoorworkout #parkworkout #athomeworkout #athomeglutesworkout #legandgluteworkout #lowerbodyfocus #summerbod #bodytransformation #healthylifestyle2024

140 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories First WORKOUT DETAILS: Hip Abductions/Adductions Seated Calf Extensions Standing Calf Raises Single Leg Leg Extensions Single Leg Leg Press Hack Squat Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Wome

2 likes

FUPA-Focused Workout For Women

Divorce your FUPA with this FUPA-focused belly fat burner workouts for women. #fupafocused #nofupa #lowerbelly https://femmefitalefitclub.com/lower-belly-pooch-blaster-workout-for-women/ Wellness habits Workout ideas:

203 likes

A woman in a sports bra and shorts stands in a gym, with text overlay "Quad Focused Leg Workout Swipe —>". Gym equipment is visible on the green turf floor.

A HEVY app screenshot displays a quad-focused leg workout routine with exercises like lateral steps, leg press, and hack squats, alongside anatomical diagrams highlighting leg muscles.

A woman in a sports bra and shorts stands in a gym, looking slightly to the side. Gym equipment is visible on the green turf floor.

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories first, the right way. Went really hard and squats were DIFFICULT. But we got it done in really good timing and pushed the effort! 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 📍

1 like

Glute Focused Workout🩷

Summer is around the corner this is your sign to get on your zoom boo!! We need all the bol allegations okay! I 🩷 a glute focused workout real bad Follow me on insta for more @ vkiorrfitness ! #glutefocused #summerbod #gluteworkouts #fyp #explore

912 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Workout was terrible it’s so humid!!!! Went really hard 👏 Hack squats with a REAL band so happy! Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Personal Trainer @fitness1440_fxbg 📍 #lemon8fit

0 likes

A woman in athletic wear takes a mirror selfie in a gym, showcasing her muscular legs. Text overlays indicate an "intense leg day" for leg growth.

A woman demonstrates the leg press exercise on a machine, showing both the starting and extended positions. The image text specifies "Leg press 4x12-8" as part of a leg workout.

A woman performs pendulum squats on a specialized machine, illustrating the squatting and standing phases. The image text indicates "Pendulum squat 3x8-10" for the workout.

Leg workout for leg growth ✨

If you're looking for an intense leg day to help with leg growth- follow along to this workout! Consistency is KEY. I recommend following this workout at least 1x a week while implementing progressive overload. This is mainly quad focused :) 1) Leg press: 4x12-8. Start with a lighter weig

130 likes

A woman in a peach sports bra and shorts stands in a gym, with a red overlay stating "QUAD WORK" and white arrows pointing to her quads, indicating the focus of the workout.

A woman performs a barbell squat in a gym, with her heels elevated on weight plates. The text overlay reads "HEEL ELEVATED SQUAT", highlighting this quad-focused exercise.

A woman is seated on a red leg press machine, performing a quad-focused leg press. Her feet are placed lower and closer together on the platform, as indicated by the text overlay "QUAD FOCUSED LEG PRESS".

QUAD WORK DETAILS ⬇️

STAPLE QUAD WORKOUT ⬇️⬇️ I’m definitely a glute dominant girly so when it comes to building my quads, I am always aiming for workouts that incorporate quad biased exercises that ONLY work the quads, not the glutes So here’s alll the details to this quad workout ⬇️ Heel elevated goblet s

49 likes

This image outlines Day 1 of a weekly workout split, focusing on lower body with glute and hamstring exercises. It lists exercises like Barbell Hip Thrusts, Romanian Deadlifts, Dumbbell Step-Ups, Cable Kickbacks, Stability Ball Hamstring Curls, and Glute Bridges with Abduction Pulse, including sets and reps for each.

This image describes Day 2 of the workout split, focusing on Core + Mobility through Yoga or Pilates. It suggests a 30-minute class or flow emphasizing breathwork and flexibility for active recovery and building a foundation for lifting days.

This image details Day 3 of the weekly workout split, focusing on lower body with quad and glute exercises. It includes Barbell Back Squats, Bulgarian Split Squats, Leg Press, Walking Lunges, Cable Abduction, and Weighted Sit-Ups, specifying sets and reps.

Glute Focused: 5 Day Workout Split 🍑

Here’s a well-balanced weekly workout plan that focuses on core, legs, and glutes, with space for one run day and one yoga/Pilates day to round it out. This structure supports strength, flexibility, and endurance while keeping recovery in mind. Workout Spilt : 🍑 Day 1: Lower Body (Glute + Ha

22 likes

Quad Focused Leg Workout ✨

Quad Focused Leg Workout ✨ Accessories First WORKOUT DETAILS: Hip Abductions/Adductions Seated Calf Extensions Standing Calf Raises Single Leg Leg Extensions Single Leg Leg Press Heel Elevated Smith Machine Squat Overhead Marches Full workout details in my last post! I post my worko

1 like

A woman in a white crop top and red shorts stands in a gym, wearing headphones. Overlay text reads 'Leg Day' and 'Quads Focused', indicating a workout routine.

A woman demonstrates an elevated reverse lunge in a gym, kneeling with one foot on a wooden step and holding a kettlebell. The exercise name is overlaid.

Two panels show a woman performing an elevated heel goblet squat, using weight plates under her heels for elevation. The exercise name is overlaid.

BUILD STRONG QUAD MUSCLES ROUTINE

Utilize these quad muscle focused exercises on your next gym or at home leg day! Perform each exercise for 3-4 set of 10-12 reps (on each side) 1. Elevated reverse lunge 2. Elevated heel goblet squat 3. Side lunge 4. Free weight step up 5. Calf raises Rest for 1-3 minutes between e

47 likes

My top 3 quad exercises!

… they would be leg press, Bulgarian split squats and elevated goblet squats! All of these are perfect if you’re looking to grow your quads. For a more quad focused leg press, place your feet lower on the platform and together. For more quad focused Bulgarian split squats, keep your back comple

66 likes

QUAD BASED LEG DAY — HERES my routine 😈❤️‍🔥

Helllo helloooo. I asssume you came to see how I like to workout my quads.😉😉 here’s my favorite QUAD focused workout plan!🤩 also beginner friendly, just be sure to follow your own weight goals.🤪 * 1mi run for warm up * Squats 4x12 * Lunges 4x12 * Leg extension 4x10 ( quad focused obvi )

2 likes

See more