Quads, or the quadriceps, are a group of four muscles located in the front of the thigh. They are responsible for extending the knee and play a vital role in many physical activities, including walking, running, jumping, and climbing stairs. A strong and toned quad can improve your overall athletic performance and help you to avoid injury.
But why should you focus on quad-strengthening on Wednesdays specifically?
Designating a specific day of the week to focus on a particular muscle group can help you stay motivated and committed to your fitness routine.
Plus, who doesn’t love a good mid-week workout boost?
So, let’s get started on how you can tone your thighs and get the strong, defined quads you’ve always wanted!
Start with a good warm up exercises like
- Quick walk or jog
- Forward leg swing:- 1 set of 20 reps
- Lateral leg swing:- 1 set of 20 reps
- Free Squats:- 2 sets of 20 reps
- Squats to stand stretch
Here comes weight training
- Squats:- 4 sets of 12 reps
- Leg press:- 4 sets of 12 reps
- Leg extension:- 4 sets of 16 reps
- Hack squats:- 4 sets of 12 reps (Drop sets)
- Front lunges:- 4 sets of 16 reps
- Standing calf raises:- 4 sets of 20 reps
- Donkey calf raises:- 4 sets of 20 reps
0 Comments