We want bigger legs | Training for front thighs | Kateřina Vomáčková

Leg training is an essential pillar for anyone involved in weight training, whether for aesthetic, health or athletic reasons. Especially for women who are looking for a harmonious and balanced appearance of their figure, it is important not to neglect any part of the body, including the legs and especially the front quadriceps. These muscles, located on the front of the thighs, are crucial for balance, proper walking, running, jumping and many other movements.

Sculpted quadriceps not only improve physical fitness, but also visually lengthen the legs and give them a firm and toned appearance. In the following article, we'll take a look at effective methods and exercises that target strengthening and sculpting the front quadriceps, making sure they are suitable for beginners and can be easily incorporated into your daily training plan.

Full workout here:

My training consists of the following exercises

Squat in multipress

For the first exercise I chose the squat in multipress because it suits me for stability reasons. However, this doesn't mean that I only do the exercises on machines that guide my movement every time. I always try to have a compound exercise at the beginning of the workout because it's the most demanding on the body and head, and then move on to more isolation exercises. For leg workouts, I always start with some sort of squat since it's a multi-joint exercise. Sometimes it's a multi-press squat or a hack squat, sometimes it's also a free-axis squat, simply some variation of it for me can't be missed.

Legpress

As with the squat, I choose a wider foot stance on the legpress to engage the entire quadriceps. In this stance, I feel I have better explosiveness when moving up compared to sweating to pelvic level. Again, I put this exercise as a bit of a strength element to the beginning of the workout. Compared to the classic squat, here we take advantage of the fact that we have a stable torso and only the quadriceps are occupied. I'm mainly making sure I go deep enough to stretch my thighs and butt, but I don't want to round out my lower back and strip my butt.

Lunges while walking

Another movement that's nice to have in a leg workout is lunges and variations thereof. This concentrates on each leg individually and because the standing leg has to do most of the stabilization of the leg we also engage the adductors or thigh adductors a lot. It also stretches and engages the butt nicely. Plus, for people who don't do cardio, it's a nice alternative where you "deflate" your lungs.

Pre-kicking

Overkicking is one of the indispensable exercises in my workout, due to its maximum isolation of the quadriceps and the ability to destroy them without engaging any other auxiliary muscles (example - for squat raises). Due to its isolation, it lacks complexity, so it should not be the only exercise in a quadriceps workout, as it does not develop all parts of it for us. Personally, I like to incorporate it after strength exercises (squat, legpress, etc.).

Calf raises

Calfraises shouldn't be missing from your workout.While calves do work for many leg exercises, sometimes it's nice to add them to your workout as well, especially if it's an area that is lagging behind you (most ). Some people have good genetics for calves, or do sports where the calves get a lot of work (like cyclists). However, most people with underdeveloped calf muscles are those who don't train them or don't give them enough emphasis in their training. If they do, however, they are missing the total volume per week that the calves should be getting.