Fitness is an extremely important aspect that contributes to a long, healthy and happy life. With our normal schedules getting more and more hectic, pressures of work life and a demanding social life, our health takes an enormous hit if left ignored. Fitness doesn’t just keep our physical health intact but also does wonders for our mental and emotional health. I have found that when I workout I am fueled with more energy, focus, and vigor which enables me to live life to the fullest. Furthermore, because of such positive results from not only what working out does to my outer appearance but from within as well, I make sure to work out as much as possible. Even on the days that I can’t go it to the gym, I find at home workouts that does the body just as good as a gym workout would. When planning a fitness schedule, it is necessary to pay equal attention to every part of the body. Here we are going to talk about 3 of the best exercises for beginners looking to build quads /quadriceps muscles. While most people are so busy getting their abs and upper body muscles to a perfect level, they ignore the quads.
Building up your quads and calves is equally important to attain that ideal, chiseled, and “dream body.”
Not only that, but it’s always a great idea to have a good foundation, even when it comes to your body; so why not start building from the bottom? Let’s Get It!
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Sprints
If you are someone who prefers to workout out in the open, sprinting is an excellent high-intensity workout that is often used to build your quads. Sprints can be performed either outside or in a gym on a treadmill.
8x50m sprints with 1-minute rest in between sets.
4x200m sprints with a 2 minute rest in between sets.
Repeat for a total (3x).
NOTE: When running, to insure that your body posture is correct, make sure that your weight is shifted so that your torso is slightly leaning forward.
Split Squats
All you need is a weight bench/chair/couch and some weights. With your back to the couch/bench, stand about a foot away while holding a weight in each hand.
Lift your right foot backward and rest it on top of the chair/bench behind you while making sure that your back and chest are straight. Lunge down and hold the position at the bottom. Make sure you use your quads and not your gluteus to maintain the tension before carefully bringing your body up from the lunge position.
Repeat for a total of ten to fifteen reps (3x) and gradually increase the number of reps with each set.
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Bodyweight Squats
It is known and believed worldwide that squatting is the absolute best exercise to build up your quads. You don’t need any tool to aid this exercise. Stand with your feet shoulder width apart, and your toes pointed slightly outwards.
Extend your arms out in front of your body or place your hands behind your head; this will help with balance. Carefully lower your body down as if you’re about to sit in a chair. Sit back as low as you can while keeping your back straight and allowing your weight to rest on the heels of your feet.
Repeat for a total of fifteen reps (3x).
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Start with these three great exercise routines for your quads and calves and as you see your muscle starting to build, feel free to shift your workouts to more advanced exercises. Remember, fitness is a mental attitude, believe you can achieve it and you will!
