Top-Rated Quadriceps Routines
1. Sprints and HIIT WorkoutsHIIT workouts, which can include runs and other "explosive" moves, work the legs as a whole and are good for the heart.
Sprints and HIIT WorkoutsYou can do a HIIT workout on a bike, stepper, outside on a track or field, or even while doing resistance training.
2. Backward WalkingThe quads can be worked out by walking backwards on flat ground or by using a machine.
Backward WalkingTry both types of treadmill workouts to make your legs and glutes stronger and maybe even gain some muscle mass.
3. CyclingCycling is one of the best ways to build quads because it is low-impact and you can do speed training and hill climbs.
4. Foam RollingPut a foam roller on the ground and lay down on it with your legs on the roller.
Foam RollingSlowly rock back and forth as you hold sore spots for 30–90 seconds.
5. One-Legged StretchStand up straight and reach back behind you with one leg to grab your foot.
One-Legged StretchPull your foot gently toward your back and hold for about 15–30 seconds to stretch your quads.
6. Lunge StretchKneel down on one knee (you may need a pad under it if the floor is hard), with the front leg pointing forward at a 90-degree angle.
Lunge StretchPut your hips in and spring forward gently. Continue to slowly lean into the stretch, making sure you don't feel any pain.
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