Written by: Andrew Millett

Do you have quadriceps (aka quads) that won’t grow?  Do you want to be called “Quadzilla”?

Did you know that quad strength deficits are the most common impairments we see after ACL reconstruction?

In this blog, we introduce some great exercises to grow your quads that you can add to your gym routine. These exercises will help improve knee and lower body health as well as improve the strength and size of your legs.

1. Heel Elevated Kickstand Squat
2. Single-Leg Hatfield Squat
3. Single-Leg Strengthening Progression
4. Spanish Squats

Exercise 1: Heel Elevated Kickstand Squat

The Heel Elevated Kickstand Squat is an exercise that is great for building single-leg quadriceps strength.

In the Instagram video above, we've placed a tennis ball under the opposite heel with the cue of "don't crush the ball" to offload her uninvolved limb. By placing the athlete against the wall with a slant board under her involved leg, we are encouraging a tibia perpendicular to the femur (more knee over toes)… and therefore more quad! 

Key Points:

• Maintain as little pressure through your non-working leg as possible.

• Elevate heel to place more emphasis on working leg quad.
  
  

Exercise 2: Single-Leg Hatfield Squat

With Single-Leg Hatfield Squats into our lifts,  really feel the burn the quads of the involved ACL-R leg that you may not get with Pseudo single leg exercises like split squat variations.

If you have ever seen someone in the rack with a safety squat bar using their arms to hold the rig, the reason for this is simple. 

Assuming the floor is stable, you now have four points of contact (versus two) and therefore have significantly more stability allowing for increased control and therefore load. 

Key Points:

• hold onto something stable to allow your balance to not be the limiting factor

• Focus on getting your knee over your toes.

Exercise 3: Single-Leg Strengthening Progression

Single-Leg Strengthening Progression is a featured exercise that involves more hip/ankle stability and perhaps increased kinesthetic awareness/postural control when compared to pseudo-single leg training with split squat and/or lunge variations.

At Move Strong Physical Therapy, we are big supporters of unilateral training, as it’s difficult to cheat these exercises/hide strength deficits. Incorporating single-leg strengthening progressions into your training can be quite beneficial.

Exercise 4: Spanish Squats

Spanish squats are another great exercise to grow your quads - they are extremely useful for working the quads when you are injured, which includes quad, quad tendon, and patellar tendon injuries. This exercise is also great for applying stress to the muscle and tendons without overloading the knee joint. These types of isometric exercises can also have a pain-relieving effect.⁠

It’s important to note that the video above is at 2x speed. Try doing 3-4 sets of 30 seconds total time under tension with 1-2 minutes rest in between.⁠

Key Points:

• attach a thick band to a stable object like a squat rack

• focus on keeping knees over ankles.

• this exercise should be felt working in your quads.

In Closing: Use The Exercises to Grow Your Quads

If you have a hard time getting your quads to grow and become stronger, give these exercises a try. They can help improve the strength and size of your quads.

Interested in learning more about quad strengthening exercises? Give our office a call and schedule your initial evaluation TODAY!