In case you’re energy coaching frequently, there’s a great probability you’re already working your legs to some extent. Including just a few devoted quad workouts to the combination, although, can make sure you’re maximizing this main muscle group. And that may actually make a distinction in your lower-body energy—which can profit you in additional methods than you might suppose.

That’s as a result of the quads are type of a giant deal. You employ these muscle tissues, that are positioned in your higher thighs, just about each time you do any full-body motion. Strolling, working, biking, squatting, lunging, climbing stairs, even simply getting out and in of a chair—your quads have to fireplace to make all of it occur. So, giving these muscle tissues just a little additional consideration can assist you progress all through life (and your exercises) extra effectively and comfortably.

Luckily, there are tons of quad-strengthening workouts on the market, together with fundamental strikes that you are able to do at dwelling with out weights and a few extra superior ones that may construct critical muscle. Learn on for every thing it’s essential to know.

What are the quadriceps muscle tissues, and what do they do?

Your quads (technically often known as quadriceps femoris) are a bunch of muscle tissues within the entrance of your thighs, Ava Fagin, CSCS, assistant director of sports activities efficiency at Cleveland State College, tells SELF. They’re known as quadriceps as a result of they embody 4 completely different muscle tissues: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

Collectively, your quad muscle tissues are the first drivers of knee extension, which is what’s taking place while you straighten your leg—say, while you kick a ball. (In case you have achy knees, weak quads may very well be a contributing issue, since additionally they assist that joint, as SELF has beforehand reported.) The quads additionally play a giant position in hip flexion, or while you carry your leg up towards your chest, Fagin explains (like while you pedal on a motorcycle).

Your quads can weaken in case you spend a ton of time sitting and in any other case don’t problem them via common energy work. However basically, most individuals are likely to overuse their quads and underuse their glutes, says Fagin, merely because of typical day by day actions: We’re normally shifting ahead, which makes use of the entrance of the legs greater than the again. So whereas it’s necessary to deal with weak quads with strengthening workouts, simply be sure you’re additionally spending a while coaching the again of your legs, together with your glutes and hamstrings. (As a result of #stability.)

What’s one of the best ways to strengthen your quads?

Just about any train that includes bending your knee will goal your quads, says Fagin. In case you’re a newbie, sticking to body weight leg workouts may be difficult sufficient, she says. However in case you’re a extra superior exerciser, you’ll want so as to add exterior resistance like free weights—dumbbells, kettlebells, barbells are all nice choices—to essentially construct energy.