Wanting to grow your quads? This quad focused workout plan targets yours quads from multiple angles.
It’s important to pay attention to the details in this workout. If you don’t properly place your feet on the hack squat and leg press, you won’t fully target the quads and you will be missing out on gains! Let’s do this one the right way to avoid involving our hamstrings too much. For more detail check below by the video tutorial. 👇
Here’s what’s included:
- Hack Squat (Quad-Focused) – A deep, controlled squat variation that emphasizes quad activation while minimizing hip involvement.
- Leg Press (Quad-Focused)– A high-rep, high-tension exercise designed to overload the quads and stimulate growth.
- Leg Extensions – An isolation movement that directly targets the quadriceps for maximum contraction and definition.
- Walking Lunges – A functional movement that builds quad endurance, stability, and unilateral strength.
What to Focus On
Again, tempo and foot placement is super key in this workout. Let’s focus on targeting those quads and do not rush the tempo. If you do the tempo correctly, your quads will definitely feel the burn. Push through, but stay safe!
If you want to get an extra little pump, I always like doing a few high rep goblet squats (30) straight into partial reps (20) at the beginning of this workout.
As usual we have single exercise tutorial videos for all the exercises in this work. Screen shot your workout or download a PDF copy below. The PDF download has the video links in it as well!
Tempo Guide: Each exercise has a tempo to follow. Example: If the tempo calls for 2110, that means 2 seconds controlling the weight on the way down with a 1 second pause at the bottom of the exercise. Then 1 second on the way back up and 0 second rest in between each rep.
Example Verbiage: 2(sec) eccentric, 1(sec) pause at bottom, 1(sec) concentric – lift up, 0(sec) pause at top)
For more clarification click here for a video tutorial on a tempo.
Let’s get to work!
Quad Focused Workout Plan 1
| **We recommend doing a few warm up sets before each exercise at a lower weight. This ensures you are properly warmed up and ready for your “working” sets.** | ||||||||
|---|---|---|---|---|---|---|---|---|
| Exercise | Sets | Reps | Tempo | |||||
| A1 | QUAD FOCUSED HACK SQUAT | 3 | 7, 7, 12 | 2110 | ||||
| B1 | LEG PRESS | 2 | 12 | 2110 | ||||
| C1 | LEG EXTENSION | 2 | 15 | 3110 | ||||
| D1 | WALKING LUNGES | 1 | MAX | 2010 | ||||
Quad Focused Exercise Tutorials in this workout
Quad Focused Hack Squat: Watch video tutorial below. **The hack squat naturally targets your quads. To make sure you target your quads, put your feet a little bit lower on the platform and slightly pointed outward. Your knees can slightly go over your toes on this one!
Leg Press: Watch video tutorial below. **The leg press naturally targets your quads. For an extra quad emphasis , put your feet a little bit lower on the platform and slightly pointed outward. Again, your knees can slightly go over your toes on this one!
Leg Extension: Watch video tutorial below.
Walking Lunges: Watch video tutorial below. Feel free to use weight if you want to push yourself. If you want to mix it up, we cover several different variations of walking lunges here.
Downloadable Quad Focused Workout:
Click below. 👇
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