Bodybuilding.com - Quads: Exercises, Anatomy And Tips!

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Did you know?
Quadriceps extend the leg (adduction), hamstrings flex the leg (abduction).

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Anatomy Of The Quads

The Quads

Major Muscles That Act On Hip & Knee Joints:
Move your mouse over the following links for information on the specific muscles.
Iliacus
Psoas
Rectus femoris
Vastus
Adductors

Major Muscles:

MUSCLE Move Your Mouse Over The Muscle Links (Above) To See Details.

ORIGIN

INSERTION

FUNCTIONS

Quad Pictures

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Top Quad Articles

RECOMMENDED QUAD ARTICLE

Build Bulldozer Quads!
This is for the mother f@#kers that don't feel pain, that don't want to be an American Eagle model, and that have the time to not move for the next two days and are willing to be fed by a tube, like the guy in the Metallica video for the song "One."
[ Click here to learn more. ]

RECOMMENDED QUAD ARTICLE

Building Huge Legs: The True Sign Of A Bodybuilder
Normal people just do not understand where we bodybuilders come from when we explain to them how much we enjoy standing out from the average and training to look like Greek statues. Learn why bodybuilders go to the extreme!
[ Click here to learn more. ]

RECOMMENDED QUAD ARTICLE

Double Your Results Using Varying Workouts: The Upper Legs!
Perhaps the most difficult part about training legs is the low success rate for improving size and strength. Hopefully, this article will give you a few ideas to improve your overall size in the upper legs...
[ Click here to learn more. ]

Find More Quad Articles In The Article Database...

Top Quad Exercises

Barbell Full Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Position a barbell on the back of the shoulders and grasp bar to the sides. Put your feet at shoulder width with your toes and knees slightly pointed outwards. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat. Some people believe this is damaging to your knee, but others believe it is a great exercise. Can also be done with dumbbells in your hands instead or on the Smith machine.

Barbell Hack Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Forearms, Hamstrings, Calves
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold a barbell behind you at arm's length. Keep the bar tucked against your butt and upper thighs. Palms up, facing back, and your hands as wide as your hips. Turn wrists up to lock bar solidly. Bars stays this way at all times! With your head and eyes up and your feet firmly on the floor at shoulder width, squat until your upper thighs are parallel to the floor. Return slowly to the starting position. Can also be done with your heels slightly elevated on a small block.

Barbell Lunge

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Can also be done with dumbbells in each hand instead of using a barbell.

More Quad Exercises...

Quad Workouts

RECOMMEDED QUAD WORKOUT

How To Blast Your Quads Into New Growth.
This article is designed for serious bodybuilders who have hit that dreaded plateau and cannot put on new leg mass for the life of them.
[ Click here to learn more. ]

RECOMMEDED QUAD WORKOUT

Killer Quad Day: Redefining Intensity!
An important note here is that the workout below is intended for advanced clients, not the beginners, unless your intention is to scare them away for good. Also, you might want to mentally prepare yourself BEFORE you start this workout!
[ Click here to learn more. ]