Quads Workout

Warm up first

1. 5 min bike or brisk walk
2. Bodyweight squats — 2 x 12, slow and deep
3. Ramp up to your working weight in two sets

The session

1. 1
   Hack Squat

   Machine · Vastus lateralis, Vastus medialis
   4 × 6-10rest 150s
2. 2
   Barbell Back Squat

   Barbell · All four heads
   3 × 6-10rest 150s
3. 3
   Kettlebell Front Rack Squat

   Kettlebell · Rectus femoris, Vastus medialis
   3 × 6-10rest 150s
4. 4
   Leg Extension

   Machine · Rectus femoris, Vastus medialis
   3 × 10-15rest 75s
5. 5
   Wall Sit

   Bodyweight · Vastus lateralis, Vastus medialis
   3 × 30-45 secrest 75s

Why this order

The heaviest movements come first, while you are freshest: the 3 compounds at the top are the ones that decide whether the session was worth doing. The 2 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Hack Squat, 75 after Wall Sit.

Quads wants 12–20 hard sets a week and 2x per week, so this is a session you can run twice a week and land in that range. More about training the quads.

Same muscle, different kit

• Dumbbell Quads Workout3 exercises · a pair of dumbbells and nothing else
• Bodyweight Quads Workout3 exercises · no equipment at all