Legs Training, Part 1, Quadericeps.

Build stronger, more developed quads.

🎥 Video • 2 min

📖 Read • 2 min

The quadriceps are responsible for knee extension and are best developed by combining knee extension with a stable squat pattern. This combination provides a complete stimulus for quad growth while also developing overall lower-body strength.

1. Leg Extension

A leg extension is one of the most effective exercises for training all four heads of the quadriceps because it directly challenges their primary function: knee extension.

Key points:

  • Train through a full range of motion, fully straightening the knee at the top of each repetition.

  • Avoid using excessive weight that prevents you from achieving full range of motion.

  • Think about driving your quads into the pad throughout the movement.

  • Pull the handles firmly to improve stability and maximise force production.

  • Adjust the seat so you’re comfortable and minimise unnecessary hip or knee discomfort.

  • Single-leg leg extensions are a perfectly suitable alternative if preferred.

2. Squat Pattern

Although a squat pattern doesn’t equally emphasise all four heads of the quadriceps, evidence suggests that combining a squat pattern with leg extensions provides a more complete stimulus for quad development.

A leg press is an excellent option due to its stability, although any stable squat variation can be effective.

Key points:

  • Set the seat so your glutes and lower back remain in contact with the pad throughout the movement.

  • Grip the handles firmly to improve stability.

  • Aim for approximately 90° of knee flexion, or a depth that is comfortable for your joints.

  • If deeper ranges of motion cause discomfort, use the deepest pain-free range available to you.

3. Adductors

The adductors contribute significantly to overall thigh size, making up approximately 25–30% of total thigh mass.

A deep squat will train the adductors, but if your goal is to maximise their development, an adductor machine is the most effective option.

Key points:

  • Work through as much range of motion as your hip mobility comfortably allows.

  • If moving the weight into the starting position is uncomfortable, it’s perfectly acceptable to assist the movement using your hands.

  • Focus on driving your legs together under control throughout each repetition.

Key Takeaways

✓ Combine a leg extension with a stable squat pattern for complete quad development.
✓ Prioritise full knee extension on leg extensions.
✓ Avoid sacrificing range of motion by using excessive weight.
✓ Choose a squat variation that allows you to remain stable throughout the movement.
✓ Don’t neglect your adductors if your goal is maximum thigh development.
✓ Train quads 2–3 times per week, applying progressive overload while maintaining good technique.

✓ Quadriceps

Next lesson → Hamstring Training