3 Exercises for Strong, Toned Quads

In addition to compound movements like the squat and deadlift, it is important to incorporate accessory leg work to target specific parts of the legs. For me personally, I love training my quadriceps. I have noticed not only a dramatic difference in the shape of my legs, but the strength of my legs, as well. Here are three quad exercises to integrate into your next leg day:

Heel Elevated Front Squats. Grab a plate and a dumbbell. Stand with your heels on the plate and your toes on the ground. Use a close stance and point your toes out slightly. Hold the dumbbell by resting it on your palms against your chest. Descend slowly into a deep squat, pause at the bottom, and rise quickly. Repeat ten times. You will feel this in your entire quads, but especially your inner quad.

Goblet Squat/Front Dumbbell Squat. This one is very similar to the squat above, but you do not elevate your heels. Find a stance that is comfortable for you, but the closer your stance, the more you will target your quads over your glutes/hamstrings. Hold the dumbbell in the same way above, squat down and rise. Repeat 10 times. Use a dumbbell that makes this very difficult.

Step Ups. Grab two dumbbells that are heavy for you, but light enough so you can hold them for awhile without your grip strength failing you during the exercise. Hold both dumbbells at your side. Place one foot on the bench and use the strength and stability of that leg to raise yourself and the other leg onto the bench. Lower the second leg back down to the ground, while still keeping the first foot on the bench. Repeat this 6-10 times before switching legs.