As with any other type of strength training, one of the best tips for quadriceps strengthening is to rest properly. Overtraining can lead to injuries and be counterproductive in the pursuit of stronger quads. Allowing the muscles to recover between workouts will allow the muscles to prepare for the next round of quadriceps strengthening, and prevent setbacks due to muscle strains or tears. Beyond rest, other tips for effective quadriceps strengthening include using squats often, working other muscles around the quads for support and a balanced workout, and stretching before and after a workout to condition the muscles and help prevent injuries.
Quadriceps strengthening will involve several squatting and lunging exercises, which can be strenuous on the joints of the legs. If one has existing joint problems, he or she should consult a doctor before performing and quadriceps workouts. Knee and ankle braces may be necessary for some people, and it is best to address these issues before they become a problem and stall the quadriceps strengthening program. One should keep in mind that most of the training will involve lunges and squats that are strenuous on the legs and the lower back, so people with lower back issues may also want to consider a supporting brace.
The squat is the central exercise of quadriceps strengthening, and it is important to learn how to execute a squat properly to avoid injury and maximize muscle benefits. Doing a squat properly will help build muscle quickly; doing it improperly will prevent real progress and may even lead to injury. Consult a professional trainer at a local gym or fitness center to learn how to execute the squat properly, as well as the many variations of the squat that can help improve quadriceps training. One should remember that squats are best performed slowly so the muscles of the legs support the weight of the body rather than momentum taking over; the lower back then becomes the primary muscle group worked, and this can lead to strain or injury.
One should consider, too, joining a gym or fitness center to take advantage of the specialized quadriceps training equipment. Squat racks, for example, are large, cumbersome, and expensive machines that one will not necessarily want in his or her home. The squat rack is an invaluable piece of equipment, however, and it will improve one's quadriceps strengthening routine exponentially. The cost of a gym membership is well worth the access to specialized equipment for the serious athlete .
