The Spanish Squat is probably my most commonly prescribed quad strength & hypertrophy exercise. Give it a try and you will quickly see why. Wrap a heavy resistance band around a rig and then put one end behind each knee. Squat down and as you come back up, focus on driving your knees into the resistance band.
Because the quads are a large and complex muscle, they likely benefit from at least 2 exercises per microcycle, and perhaps as many as 3. So if you train quads hard twice a week, one day you might do squats and the other day you might do leg presses and lunges.
Exercises: Some of the most common and effective exercises that you should implement into your quad training program are: Back squats, Front squats, Hack squats, lunges and leg press. After all, remember that volume is the key factor for muscle hypertrophy!
We may not have mentioned the leg extension as one of the best quad exercises, as we have chosen a variety of squats variations instead. However, if you want massive quads then the leg extension is something you shouldn’t ignore. The leg extension helps to activate the rectus femoris, the muscle that helps flex the hip and knee.
“The leg press is a great exercise for hypertrophy,” says Poliquin, “especially for the quadriceps.” So what’s the best way to use the leg press for quad size? We’ll tell ya: medium to narrow foot position, placed low on the foot plate, and performed with high reps.
The short arc quad exercise is a great way to really focus in on properly contracting your quadriceps muscles. Here is how you do it: Lie on your back and use a yoga block or basketball to prop your knee up. Slowly straighten your bent knee until it is all the way straight.
“The first time I do leg extensions, the focus is to pump up the quads and get them ready for a total quad day,” says Edwards. “This time, I use a heavier weight just to really get every muscle fiber left in the quads firing.” Still focus on a good quad contraction at the top and controlling the weight the whole way down.