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Train quadriceps
Are you interested in specifically strengthening and training your front thigh muscle? In our collection of exercises, you'll find a variety of effective training options to strengthen your front thigh muscle. From squats to step lunges, there are various exercises available to shape and define your front thigh muscle.
Exercises for the quadriceps
The quadriceps, also known as the quadriceps muscle, ranks among the largest and most powerful muscle groups in your body. Within this comprehensive overview, you'll find a wide range of exercises to strengthen and shape your quadriceps muscles. Starting with squats and lunges, all the way to leg presses and step-ups – here, you'll discover a variety of exercises to build impressive thigh muscles.
Leg extensions on the leg extension machine
The isolated leg press on the leg press machine focuses exclusively on the quadriceps. It should be noted that both the apparatus and the targeted muscle share the same name – namely, leg press. This exercise can be performed with one or both legs.
Sumo deadlift
Athletes traditionally perform the sumo deadlift with a barbell. A unique aspect of this deadlift variation is the wide stance, intensifying the training stimulus on the thighs and glutes. Precise leg positioning is crucial to establish a correct training focus and prevent injuries.
Trap bar deadlift
Trap-Bar Deadlifts represent a variation of the deadlift, combining elements of squats and conventional deadlifts. Therefore, this exercise is particularly suitable for beginners, as it places less strain on the back and has a manageable learning curve. During trap-bar deadlifts, the primary muscles engaged are the erector spinae and the quadriceps. The trap bar, a specialized device shaped like a frame, distinguishes this exercise from other deadlift variations.
Front squats / front squats
Front Squats are the front squat exercise, particularly beneficial for training the thighs and gluteal muscles. This exercise allows athletes to generate an intense training stimulus despite a lighter weight load. Thus, the front squat is considered a gentler alternative to traditional squats. Optimal execution requires an unusual grip and a specific arm position.
Kettlebell squat
The Kettlebell Goblet Squat is a challenging variation of squats. This exercise targets typical muscles such as the quadriceps, hamstrings, adductors, and gluteus maximus. It is particularly popular in the CrossFit community.
Squats / squats with the barbell
Classic squats with a barbell are among the most popular leg exercises in fitness. This exercise is also referred to as Barbell Squats or Back Squats. In essence, the exercise is suitable for athletes at any training level, with precise execution being crucial to avoid knee discomfort. Correct execution allows for an effective training stimulus for the hamstrings, quadriceps, and gluteus maximus.
Squat jump
The jump squat is a dynamic variation of the popular squat, particularly valued in the context of full-body workouts. No equipment is needed for the traditional form of jump squats, allowing athletes to perform this exercise anywhere. The combination of jumping and squatting not only targets the usual muscle groups but also enhances explosive power.
Squats without weight / air squat
Squats without resistance, also known as air squats, serve as an ideal introduction for beginners looking to learn the movement pattern of squats to effectively strengthen the quadriceps, hamstrings, and glutes. Since no equipment is required, air squats can be performed anywhere.
Zercher Squat
Zercher squats are a fitness exercise that is relatively rare in the gym. The roots of this exercise can be traced back to the powerlifter Ed Zercher, who, due to his low body weight, had to modify many fitness exercises. The execution is fundamentally similar to front squats, but the grip varies in this squat variation.
Squats on the multi press
Before venturing into free squats with additional weight, squats on the leg press machine serve as a sensible precursor. The guiding rail of the leg press machine assists in execution and improves the sense of balance. As leg press machines are available in most fitness studios, athletes can effectively train their thighs and glutes.
Squats with dumbbells
Squats with dumbbells are particularly suitable for athletes who prefer a traditional execution but desire more freedom of movement compared to the barbell variant. Holding dumbbells feels more natural, and using two dumbbells on either side can provide additional flexibility to specifically strengthen the thighs and glutes.
Cossack squats
Cossack squats are a popular fitness exercise for the leg muscles, offering various benefits for athletes. This gentle variant of squats helps prevent injuries and increase overall body flexibility. Therefore, Cossack squats are especially suitable for individuals with a sedentary lifestyle. The focus of the exercise is on the quadriceps, hamstrings, and glutes.
Leg press with the multi press (vertical)
The application of the leg press with the Multipress (horizontal) is particularly suitable for beginners in sports. The challenge lies in safely guiding and moving the weight bar horizontally. This minimizes the risk of injuries. Through horizontal pressing, the thighs can be effectively trained, especially the large gluteal muscle.
Classic deadlift
Modern deadlifting has evolved into an innovative full-body workout. Here, the focus is not only on the erector spinae but also on the versatile quadriceps muscle. Athletes can also target the large gluteal muscle. Therefore, there is widespread agreement that modern deadlifting is significant for both the legs and the buttocks, as well as the back.
Kettlebell deadlift
Kettlebell lifts are a special variation of deadlifting, especially valued in Crossfit training. Primarily, the erector spinae is stimulated, but the legs and the large gluteal muscle also come into play. In comparison to other more demanding deadlift variations, kettlebell lifts are relatively straightforward and hence suitable for beginners.
Deadlift on the multi press
The execution of deadlifting with the Multi Machine offers a comparatively simple version of this training, especially for beginners. The guiding rail supports the movement, making the execution easier. However, this exercise is less suitable for those seeking more flexibility.