One of the priorities of all gym-goers is building a strong lower body. But, not all succeed in it because they do not know the correct exercises to help them attain the objective.
But, building a lower body is not difficult task. All you need to do is, perform exercises targeting the glutes, hips, thighs, abs, and back.
At the same time, you should emphasize on growing and stregtneing your quad muscles to create a solid foundation for your entire lower body.
To ease your search for the best exercises, we have put together the following 10 best quad exercises to build a strong lower body:
The exercise maneuvers your entire body to take off pressure from your back. It is more impactful than a traditional barbell squat.
You can easily perform this exercise in the gym by holding a kettlebell with both hands under your chest. After that, push your knees out to squat, allowing your elbows to move in between your knees. Finally, return to starting position.
You can perform two sets in the fitness center with 10 reps each. Also, take a 60 seconds rest between sets.
It can be meaningful to regard the exercise as a blend of cow and child’s pose, two famous yoga poses. It is one of the most effective quad workouts to stretch your hips and quads.
You can easily perform the exercise in a fitness studio by getting down on all fours letting the lower back sag. Subsequently, hold the lumbar arch, and push your hips back as far as possible. And return to the starting position.
Try doing two sets of 10 reps, and rest for 30 seconds between sets.
It is one of the best quad muscle exercises that increases the balance and strength throughout your leg to make the split squats work.
When you are in a health club, step out into a lunge holding dumbbells at your arm’s length on your sides. After that, squat down but do not let your back knee touch the floor. Then, bring your weight back up with the front leg.
Ideally, you can perform two sets of 10 reps for each side and take a 30 seconds rest between sets.
To perform the DB Lateral Lunge exercise, you need to hold dumbbells on your shoulders with elbows up in a standing position. After that, squat back, stepping to one side, with the stepping leg. Keep the other leg straight. Finally, return to the starting position by pushing up with the bent leg, switching sides, and repeating.
You need to perform two sets of 10 reps to each side and take a 30 seconds rest between sets. And, you can perform such quad exercises at home too.
The exercise stretches your quads intensely. First, you need to place your back foot on a bench. After that, lower your hips toward the floor by squatting back and down. Then, bring your weight back up with the front leg without allowing your back knee to touch the floor.
Ideally, two sets of 10 reps to each side can be effective. But, take a 30 seconds rest between sets. You can also perform such quad workouts at home.
The exercise benefits your quad muscles like anything. You need to get on top of a foam roller to perform the exercise. And, after that, roll over the quads.
You need to perform two sets of 20 seconds and take a seconds rest between sets.
It is also one of the most effective quadriceps exercises. The exercise also works for the back and shoulders apart from the quads.
You need to stand holding a rod above your head. Alternately, you can also use a lightweight barbell. Then, squat back and down to make the top of your thighs parallel to the floor. After that, give a push with your hips to come back to the standing position.
You need to perform two sets of 10 reps and take a 30 seconds rest between sets.
It is among the best beginner quad exercises. And you can perform the exercise by holding a rod above your head in the standing position.
After that, you need to squat back and down. It makes the top of your thighs are parallel to the floor. Finally, impart a push with your hips to return to standing.
Ideally, you should perform two sets of 10 reps and take a 30 seconds rest between sets.
The exercise works well for hips, knees, and ankles. And, you can stand with feet outside the shoulders as the starting point. Also, place your hands behind your head.
After that, start squatting, keeping your knees behind your toes, then jump vertically. Pull your toes to your shins in midair during the jump while preparing for landing. Ensure you land in the starting squat position, then repeat.
You should perform two sets of 10 reps and take a 30 seconds rest between sets.
You need no equipment to perform the exercise. You need to stand in front of a wall and sit down in a back flat position like sitting in an invisible chair.
Ideally, you need to perform two sets of 30 seconds. And, take a 30 seconds rest between sets.
Now, you have come to know that building your lower body is not difficult. Instead, it can be a straightforward task if you perform the right exercises. The quadriceps are significant muscles in the lower body. So, incorporating some of the relevant quad exercises into your workout routine can contribute significantly to your lower bodybuilding endeavor.