Muscular-Fitness

To build outer quads you need to focus on certain exercises that target the sweep part of your legs. Building outer quadriceps takes a lot of hard work and consistency in the gym but if you put in the effort the reward of huge outer quads is well worth it. It’s easy to do exercises like leg extensions but they will tend to build the tear drop part of your quads but will not really do much to build outer quads.

When using the leg press to build outer quads the best place to put your feet on the leg press plate is with your toes pointing to the upper corners of the plate and you heals pointing slightly inwards. The leg press is a very effective machine to build outer quads but you need to keep the intensity high if you want to build mass on the outer quadriceps. When I say high intensity I mean you need to push either heavy weights till failure or use a combination of heavy weights and medium heavy weights with high repetitions. If you walk away from the leg press without feeling your quads burning you will not build outer quads as they need to be trained to the failure point to grow.

The standing barbell or smith machine squat is also super effective to build outer quads. In fact the squat is probably the overall number one mass builder for the legs not only the outer quadriceps but the entire quadriceps muscles from top to bottom. Stand with your feet pointing slightly outwards with a medium distance apart and train heavy with sets of 10-12 or till the failure point. Did you know that training quads will not only build outer quads and the rest of your legs but your arms and all your other body parts as well. Read here for more information on how squatting forces your body to produce more testosterone and build muscle fast.

Big step walking lunges is another way to build outer quads and also has the added benefit of building your hamstring muscles as well. When you start to fade while lunging this is when you need to continue to really burn the outer quadriceps and force them to grow.

Building the outer quads is best done using heavy weights with leg presses and squats, they are not an easy muscle to build but over time you will see a noticeable change in the sweep of your legs and as you continue to train hard a big set of outer quads will not only give your legs that sweepy look but make your legs look full and huge as well.