How to Strengthen the Upper Quad

Strong upper quads will serve you for life.
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Strong upper quads are not only eye-catching -- they also enhance fitness and mobility. The quads are made up of four main muscles, the vastus medialis, vastus intermedius, vastus lateralis and rectus femoris, that can be built through strength-training exercises. Build and maintain strong legs for a lifetime by targeting your upper quads at least two times per week.

    Step 1

    Stand about 1 foot in front of a step bench with a dumbbell in each hand. Extend your left leg out behind you and place the front of your left foot on the step bench. Twist your upper body to the right side, bringing both dumbbells on the outside of your right thigh. Bend your knees and lower the dumbbells toward the ground. Stand back up. Repeat this exercise 10 times. Then do it again with your right foot on the step bench and twisting to the left side.

    Step 2

    Stand with your feet hip-width apart and a dumbbell in one hand. Bend your elbow to bring the dumbbell to shoulder level, with your palm facing your face. Step forward with your right leg into a lunge, bending your right knee. Your left knee should almost touch the floor. Step back to a standing position. Repeat with your left leg. Do this exercise 10 times.

    Step 3

    Place a barbell along the back of your shoulders, securing it in place with both hands. Stand with your feet lined up with your hips. Look forward. Slowly bend your knees to lower into a squat until you are a little more than parallel with the floor. Stand back up. Repeat 15 times.


    • Talk to your doctor before starting a new exercise routine.

    Things You'll Need

    • Dumbbells

    • Barbell

    • Step bench

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