Who doesn’t want a pair of sculpted, ripped thighs?

Leg day isn’t everyone’s favorite but it sure can get you some awesome results, strength wise and aesthetically. Growing your quads can be fun and with the right know-how you can enjoy some seriously beneficial moves and tricks to really stimulate growth!

Whether you think your legs are lagging behind a bit or you just want to put more time, effort and focus into them, be sure to try the below moves to start growing some monster QUADZILLAS!

The below moves can all be performed as one workout.

Stick to the rep ranges, sets and allocated rest periods.

Inner & Outer Leg Extension

Supersets: 3

Reps: 10 per SS

Rest: 1 minute

You may be familiar with the leg extension machine but you might not have been aware of this little trick.

For 10 reps assume the normal position but point your toes outwards. Doing so will allow you to target and isolate your inner quadriceps. For the next 10 reps immediately after, point your toes inwards and this will isolate your outer quadriceps highlighting that teardrop shape to the muscles. Performing leg extensions like this is much more beneficial than your standard stance.

Sissy Squats

Sets: 3

Reps: 20

Rest: 1 minute

Ever performed sissy squats? If you have you will be familiar with the horrific quad burn this exercise gives you – if not, welcome to a whole new world of pain! Sissy squats are performed by anchoring your feet underneath a pad and sitting backward over a pad like you are sitting into a chair then keeping tension, raising up again. Sissy squats forces all of your weight to be placed onto the front of your legs making it an excellent isolation exercise. Feel free to hold a weight plate if you need more resistance.

Front Squats

Sets: 3

Reps: 10

Rest: 1 minute

The front squat is a compound move that will build some seriously powerful thighs! The front squat builds your core strength as well as your lower back but mainly it overloads your quads. Performed in the same way a usual squat is performed except you place the barbell in front of your neck so it’s sitting on the top of your chest. Front squats are one of the best moves you can do to build mass and definition on your quads so don’t ignore them!

Static Weighted Lunge

Sets: 3

Reps: 10 per leg

Rest: 1 minute

Lunges are excellent for taking your quads to failure fast! You can perform static lunges holding a pair of dumbbells or using a loaded barbell. If you can’t make it to the end then you can put the weights down and perform them body weight. For a static lunge you don’t need to lunge up and down a gym you simply perform 10 static lunges on one leg then swap, it’s great for keeping constant tension on the quads.

Kettle Bell Pistol Squat

Sets: 3

Reps: 10 per leg

Rest: 1 minute

Because nothing good worth having ever did come easy! This movement will perfectly end your quads after a hard session! Not only does the move require strength, but great balance, flexibility, and coordination too. Standing on one leg with the other leg elevated in front of you squat down. If you can’t do this move yet, start without the kettle bell for weight.

Remember, never skip leg day and for those weak areas, focus on that particular muscle group twice a week.


Don’t forget to take your amino acids with you for this one! Make sure you have a good protein shake ready for as soon as you have finished.

You’ll be one step closer to growing those monster QUADZILLAS!

Real people. Real results.
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I joined the shredded training program 2 months ago and have made great progress so far. I am in much better shape than…

Posted by Dmitry Revenko on Tuesday, March 12, 2019

Copied and saved lots of workouts here, it was very helpful, u guys share exactly the type of workouts that I like, thank u

Posted by Mohamed Mostafa on Tuesday, August 22, 2017

Personalized nutrition and fitness plan that helped me reach my goals. Couldn’t have asked for more!

Posted by Halle Johnson on Tuesday, March 12, 2019

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