Its parts
The only one that also crosses the hip. It works more in leg extensions than in squats.
The outer thigh, the biggest. It works in every squat and in the leg press.
The teardrop above the inside of your knee. It works more when your knee bends fully.
Under the rectus femoris. It works with the other vasti.
How to train it
- Go as deep as you can with a neutral back and your heels down; the more range, the more work.
- Let your knees travel over your toes: it's normal and works your quads more.
- Pair a heavy exercise (squat, leg press or hack squat) with a single-leg one and an isolation one.
- Push through your whole foot and keep your knees in line with your toes.
How many sets
About 10–12 sets a week, over one or two days. Legs are tiring: add volume gradually.
Sample workout
Squats first, as they're the most demanding; extensions at the end to finish off your quads.
| Exercise | Sets | Reps |
|---|---|---|
| Barbell squat | 3 | 6–10 |
| Leg press | 3 | 10–12 |
| Bulgarian split squat | 2 | 8–12 |
| Leg extension | 3 | 12–15 |
Log this workout in GymOrbita: the app saves every set and suggests the weight for your next session.
Common mistakes
Half squats or short leg press reps work less. Drop the weight and gain depth.
If your knees come together as you stand up, push them out and check the load.
Going so deep that your pelvis lifts off the pad loads your lower back. Stop just before.
All 11 quads exercises
FAQ
Squats or leg press?
Both build quads. Squats need more technique and stability; the leg press lets you load up without tiring your back. You can alternate.
Is it bad if my knees go past my toes?
No. In a deep squat it's normal and necessary; what matters is that they follow the direction of your feet.
How many days should I train legs?
One or two. With two days, focus one on quads and the other on hamstrings and glutes.
General training information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Routines that train it
Other muscles
Train your quads with GymOrbita
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