Check out these 6 great quad exercises if you want to build better looking, stronger and more functional legs.

Effective Quad Exercises

“Erin Stern is back at the Critical Bench COMPOUND to show you 6 of her favourite and most effective quad exercises for building Superhero Thighs.”

“If you’re after killer thighs, then watch this video to the end and begin adding some or all of these amazing thigh exercises to your workouts.”

“Erin is a 2x Ms Figure Olympia Champion, former track and field athlete and current Bikini competitor and has fantastic, sculpted, athletic legs.”

Source: Photo Courtesy of CrossFit Inc

“She actually selected these 6 quad exercises because she knows that they work… If you’re a beginner, then start slow and build up strength and confidence with these exercises. Know your limitations and work within them.”

Erin Stern’s 6 Quad Exercises:

  1. Bench Assisted Single Leg Squat
  2. Quad Step up
  3. Heel Elevated Goblet Squat
  4. Bodyweight Leg Extension
  5. Front Foot Elevated Split Squat
  6. Sissy Squat


Watch the video now for further technique instructions.

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Leg Muscles

The leg muscles are responsible for the movement of your lower body. They help you stand up, walk and run. It’s important to understand how these muscles work in order to stretch and strengthen them properly.

The Quadriceps

The quadriceps are the large muscles in the front of your thighs. They make up nearly half of your thigh muscle and they straighten your leg at the knee. The quadriceps also help support your body weight when you stand on one leg and move around by stabilizing it.

Because these muscles are so powerful, they are responsible for a lot of movements that occur in everyday life as well as sports and physical activity: walking, running, jumping, squatting, cycling, etc.

The Hamstrings

The hamstrings are the muscles at the back of your thigh, responsible for extending and bending your knee. They’re made up of three muscles: biceps femoris, semitendinosus and semimembranosus. The hamstrings provide most of your power in walking, running and jumping.

The origin (the point where the muscle attaches) of these muscles can be seen on an anatomical model by looking at its posterior aspect (the backside).

Here you will see four fleshy rounded tendons that overlay each other from lateral to medial in order from smallest to largest: biceps femoris, semitendinosus, semimembranosus and finally gracilis (a small muscle that passes underneath).

These originate off two different areas: one is connected with proximal tibia through patellar ligament (which allows you to straighten out your knee); another one is connected with fibula via Achilles tendon (which allows you to bend your ankle).

The Gastrocnemius

The gastrocnemius muscle is the larger of the two calf muscles. It originates at the lateral condyle of the femur and inserts into the calcaneus (heel bone). The gastrocnemius muscle is responsible for plantar flexion, which means that when you point your toes down toward the ground (as if you are trying to walk on your heels), it contracts.

leg workoutsSource: CrossFit Inc

This motion makes up part of walking, running, or jumping—it allows us to land on our toes after taking off from a jump.

The Soleus

The soleus is the largest muscle in the calf, and it’s located deep in your lower leg. It runs from the heel to the Achilles tendon, and it helps you plantar flex your foot.

This means that when you’re standing or walking, it contracts to point your toes downward—and when you run or jump, it helps keep your legs straight while they swing forward.

It’s important to understand how to work all of these muscles to stretch and strengthen them properly

Stretching is an important part of working out and staying healthy. It can help you avoid injuries and improve your athletic performance.

Stretching should be done before, during, and after exercise. Stretching before exercise helps prepare the muscles for activity. Stretching after exercise allows them to cool down and relax, which will prevent muscle soreness later on.

Stretching the whole body is also important because each individual muscle group needs to be stretched so that they don’t become too tight or too weak over time.


In conclusion, if you want to know how to properly stretch and strengthen your leg muscles, then this article is for you. We hope it has been helpful as well as informative for taking care of those hard-working legs!

Add these 6 effective quad exercises into your training now.

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