Exercising regularly is vital for optimal health. If you’re looking to achieve a more defined muscle tone and grow your muscles, there are some simple yet effective exercises you can do. Training your legs is essential because they’re the foundation of movement—these five ways to improve and grow your quad muscles (quadriceps) are smart exercises that will give you results quickly.


Weighted Squats

These are some of the simplest yet most effective ways to train your legs. You can grab a dumbbell or something that adds extra weight, such as a physio ball or individual discs, to do weighted squats. Do 12 repetitions, and make the last 2 or 3 a bit more challenging by using steps for a deeper reach. If you’re just starting your fitness lifestyle, start with floor-level lunges first, and always keep your knees aligned with your feet.  Please watch this video on how to do squats properly to ensure you avoid injury.


Lateral Lunges

These exercises directly work your quads and hamstrings. They’re also an effective way to improve your hip mobility. From a standing position, reach to the side with either leg as far as you can, and bend that knee almost as though you’re in a sitting position while keeping the other leg straight. Go as deep as you can with a straight back and without feeling pain in your knee. Do this 12 times on each side and feel your muscles grow.


Bike Rides

A comfortable but challenging way to grow your muscles while enjoying the outdoors and producing more endorphins is to take a bike ride. You have many options for this, and technology is always there to help if you need it: for example, an e-bike may be better than a traditional bike for your purposes. Growing your muscles and gaining strength has never been so pleasant.



Another outdoor activity that will add more fun to the process of growing your muscles is hiking. This activity will tackle your quads and calves because of the challenge of walking up and down hills or mountains. To improve and grow your quad muscles, try hiking at least once a week for about an hour; this will also improve your cardio, oxygen, and resistance.


Deep Stretching

A simple but effective way to relax your muscles and allow them to grow is to do some deep stretching. This activity will allow your muscles to gain elasticity and stay healthy, opening the door for better results when you’re doing other exercises. Stretch for at least 30 minutes daily, especially your legs and shoulders, as those two areas carry the most weight and stress.

If you are new to exercise or it’s been a while since you have been active, start slow.  Here are some additional tips to help you get started. 

Dianne Pajo

Dianne Pajo

Dianne Pajo is a Certified Personal Trainer based out of the Chicagoland area with a passion for music, combat sports, and animals. She enjoys competing in amateur boxing and kickboxing, but in her other leisure time, you can find her outdoors and performing music around the city. She is also a dog mom of 2.