How To Build BIGGER Quads

When your goal is to pack on muscular mass and build big muscular legs with defined quads, full hamstrings, and firm buttocks… Can’t forget the firm buttocks LOL 😉

Then you need to train your legs from all angles… squats, leg presses, leg extensions, etc. You can’t leave anything out if you want to build powerful thighs.

Training legs is critical for building a strong muscular body. Working the big muscles of the legs will help stimulate your central nervous system to release higher levels of natural anabolic hormones like testosterone and growth hormone. As your legs get bigger and stronger, you’ll get bigger and stronger all over!

If You’re Sick and Tired Of Having Skinny Little Chicken Legs…
Try This Leg Workout…

Click PLAY To See The Full Workout:

Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here


In this leg workout you’re going to get a complete program that will pump up your quadriceps and hamstrings for rapid results.

Here’s the full quad & ham workout…

Barbell Squats – 3 sets of 8-10 reps

Leg Extensions – 3 sets of 10-12 reps

Stiff Leg Deadlifts – 3 sets of 10-12 reps

Leg Press – 3 sets of 15-20 reps

Starting With A Compound Mass Builder!
The barbell squat is a great move for building mass and thickness in the legs. When performing the squat you’ll get more muscle activation if you focus on using a full range of motion and doing full squats. Granted they are a lot harder than doing partial squats, and you won’t be able to lift as heavy, but you’ll get a better muscle pump in the thighs.

Isolate The Quads!
After the squat we’re going to do leg extensions to really help bring out muscular detail in the quadriceps. For this exercise leave your ego at the door and use light to moderate weight for really strict form. Focus on squeezing your quads hard with each repetition. This will place the emphasis on the quadricep muscles – NOT your knee joints.

Stretch Out Those Hamstrings!
The next exercise is the stiff leg deadlift (aka Romanian Deadlift), this is a unique deadlift variation that really isolates the hamstrings. Think of this exercise as stretching with weights. Keep your form nice and strict and really feel your hamstrings and glutes stretch and contract with each rep.

Pump Up The Thighs With Leg Presses!
The last exercise in our workout is the leg press. Now most people like to do leg presses when they are fresh and strong at the beginning of a workout. But if you save them for at the end of your leg workout, when your quads and hamstrings are already pre-fatigued, you’ll get an even bigger muscle pump in the thighs. For this one really push yourself with higher reps at least 15-20 reps per set.

There you go, a complete leg pumping mass building workout program. It’s short, sweet, simple, yet very effective.

Give it a go for yourself and then leave me a comment below letting me know how it works for you!

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...


  • Maurice Sanders

    That quad workout looks great, gonna try it out tomorrow… Thanx Lee!

  • Big Daddy

    I’m really digging these “How to” Videos buddy.

    Thanks !!

  • Chris Lansing

    Hi Lee, howudoin’?

    By the way, I like to print out all your lessons and stuff them in my gym bag. You should see the “library.”
    My request for you is a demonstration of the Squat involving the arms in front bearing the weight. The reason I ask is that I’ve got a left shoulder that currently won’t stretch back far enough to rack the bar across my the back of my neck. { This was a result of a 40% tear in my Rotator Cuff last March). Before, the Full Squat was one of my favorites.

    Thank you, One of your oldest followers,


  • Chris Lansing,

    If you can’t do regular squats due to your shoulders, I’d recommend using the hack squat machine. This should allow you to position your arms more comfortably. You can also get “Safety Squat” bars which hold the weight across your shoulders without having to use your arms. But I’ve yet to try it myself because none of the gyms in my area has one.

  • Big Daddy,

    Glad you like em 🙂