Grow Your Quads FAST!

Today, we are going to be talking about LEGS, and more specifically, the Quads. Now, because most of us have been working from home, we cannot really perform any kind of Quad Extensions, right?

I imagine most of you don’t have access to a seated extension machine and even if you do, maybe you want to train at home but still want to emphasize the quads and truly isolate them. Aside from lunges and squats, how do you target your quads then?

The Main Problem With Lunges

Lunges definitely engage the quads, especially as you go down and then press back to the top but there’s also a lot of glute and hamstring activation involved. As a result, I don’t feel as much activation in my quads which led me to the discovery of a BETTER exercise that would allow for more range of motion and a better knee lock-out at the end of the range of motion.

A Better Alternative – The Weighted Step-Up

All you need to perform this exercise is a bench, a step or table. Any sturdy surface that’s about  knee height will do just fine!

Now, when most people perform a step-up, they tend to push off with their back foot to help get to the top of the movement.

What YOU need to do instead, is activate the leg on the bench first, before you even start to ascend. And you can only do that by slightly leaning forward, pushing through your foot, flexing your leg and activating your quads.

Come up slowly through your toes and feel those quads lighting up! So, the most important mistake you need to avoid is pushing off that back leg. Instead control yourself and come up to the top of the movement and still CONTROL your way back down.

Conclusion – Can You Build Bigger Legs At Home?

Listen guys, if you want to train your legs at home and you don’t have access to heavy squats or heavy deadlifts, you need to get creative and stay focused, alright?

The difference is in in the details. A Step-Up or a Lunge for that matter is not an exercise that you go up and down. You need to actually engage those quads and feel the BURN, otherwise you’re just going through the motions!