Are Quads Genetic? [6 Exercises to Get Quads Bigger]

Are Quads Genetic

Big quads provide a practical purpose as well as a purely aesthetic one. Elderly people with weak quadriceps have a 3x higher risk of knee cartilage loss. Although quadriceps strength was measured subjectively, it is still an interesting finding.

But are quads genetic or not?

Quads are always genetically influenced when it comes to growing muscle. Big quad development is similar to big arm development. Even if you have bad genes, you can still have huge quads. It’s possible that you’ll need more volume and time. Many don’t have the same needs. The effort will pay off.

You got a sneak glimpse of what’s to come. We’ll have to go a little further to get a better understanding.

Let’s get right to the substance of the issue.

Are Quads Genetic or Not?

gaining muscle

When it comes to gaining muscle, your genetics will always play a role in the formation. However, regardless of one’s genetics, one can still produce big quads. Maybe you’ll need a little extra volume and time. 

Others may not require as much. You’ll get there if you put in the effort.

Genetics certainly plays a role. But if you follow a proper exercise and nutrition plan, you can still get huge legs. 

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Big quad development isn’t any harder than big arm development. Most people have trouble developing large quadriceps squads. 

Structure of the Quadriceps

Big quads provide a practical purpose as well as a purely aesthetic one. An older adult’s knee cartilage loss is three times more likely if they have weak quadriceps. Although quadriceps strength was tested subjectively. It is nonetheless an interesting discovery.

So, if you want to keep your knees safe, build up your quads. Prior to providing you with a list of the finest exercises to strengthen your quadriceps. Let’s take a quick look at some basic anatomy.

Four muscles make up the quadriceps (hence, quad). Here they are –

  • Vastus medialis (VMO)
  • Vastus lateralis (outer muscle)
  • Vastus intermedius (under all of them)
  • Rectus femoris (straight through the middle)

They are all single-joint muscles in the vasti muscles. Whereas, the Rectus femoris is biarticular since it crosses two joints. So, in addition to flexing the hip, the rectus femoris is a knee extender.

Why is it necessary to understand the quadriceps muscle’s structure? Different workouts can be used to target different quadriceps muscles. Like squats on the Smith machine target the vastus lateralis more than leg extensions do.

The vasti muscles appear to be targeted by closed chain activities. Squats and leg extensions are very popular. Whereas the rectus femoris appears to be targeted by open chain exercises (squats and leg extensions). 

To maximize quadriceps growth, you must use a combination of closed and open chain movements.

How to Get Big Quads? [With 6 Best Exercises]

You can get big quads with some exercises. Just you need to focus while doing the exercises. So, here we’ll discuss the exercises elaborately to help you out. Getting big quads is not difficult. If you don’t have the quads genetically, you can get them by doing these exercises. So check down below for knowing more.


Front squats don’t build quads faster than back squats. Front and back squats generate equivalent quadriceps activity. Front squats seem to activate the vastus medialis more than 70% 1RM.

Front squats at 80% 1RM elicit more quadriceps force than back squats at the same load. You shouldn’t skip the back squat. The high bar position puts more stress on quads than the low bar position.


Back squatting is excellent for leg development since you can manage greater loads. To build quads, squat below parallel. When squatting below parallel, quadriceps activation peaks. This increases quad size by 4-7% and reduces knee stretch and pain.

Front squat rack grip can be any grip. Clean, strapped, or cross grip. Clean grips are more secure. 

Break the hips and knees while moving the knees out after unracking the bar. You can sit in the gap now. Keep your torso upright. You’ll lose the barbell if you lean too far forward, so you’ll get fast feedback.

Knees should be forward of toes in the bottom position. This requires ankle mobility, which limits deep squats. Small 5 lb plates under your heels or weightlifting shoes can help you improve ankle mobility.

Jump Squat

Jump squats are an odd choice for big quads. Jumping develops leg power. Lifters shouldn’t build huge legs. A study had subjects execute jump squats with no load and 30% 1RM from parallel.  Another group paralleled 75-90% 1RM squats. They observed both exercises increase quad size.

The heavy squat increased mid and upper quad size. Whereas the jump squat grew the lower quads. 

Jump squats build quads with light loads due to physics.  Lifting large weights generates strong forces in heavy squats. Jump squats provide strong forces by accelerating with lighter loads.

Sometimes your legs can collapse after squats. In that case the jump squat boosts athleticism. This exercise shouldn’t be ignored. If you have problems jumping with loads, utilize dumbbells or a trap bar.

Leg Press

The leg press targets the quads’ vasti muscles without stressing the lower back. Some lifters can’t squat deep or have knee or back pain.

You can do high reps on the leg press without full-body weariness like with squats. Put your feet as far down the platform. Do it as comfortably to maintain them flat throughout the leg press. A lower foot location targets the quadriceps more than a higher one.

Similar rules apply to depth and quad size. However, rounding your lower back can cause harm.

Leg Press
muscular man doing a leg press exercise at a gym image source

Hack Squat

Like the leg press, the hack squat lowers trunk stress. So you can trash your quads without tiring your back. To hit your quads on the hack squat, maintain the same foot stance. When barbell squatting and let your butt reach your calves.

By placing your feet in front of your body, you might restrict ankle mobility. Weightlifting shoes will elevate your heels. Second, don’t dive-bomb descending. Slow, controlled, and pausing at the bottom will work your quadriceps.


You have to include a single-leg exercise in my quadriceps routine. Single-leg exercises can reduce leg strength or size imbalances.

Walking lunges are fantastic for quads. By taking shorter steps and putting on your knees, you’ll demolish your quads. Keeping your trunk straight, you 

Don’t just move forward to improve your balance. Step out. That will broaden your support base so you can stand. Second, utilize dumbbells if balance is a difficulty. 

Barbell back exercises raise your center of mass, making it tougher to balance. But dumbbell quad workouts reduce it, increasing balance.

Leg Lift

Don’t forget the leg lift. Functional strength enthusiasts detest leg extension. Leg lifts are necessary for individuals trying to bulk up.

According to the anatomy section, knee extensions activate the rectus femoris. This is because the muscle is stretched the most. Drop sets trump standard sets for rectus femoris size.

Set up the leg extension so you receive the biggest stretch at the bottom. Legs under the seat. Top-down and flex.

Steroids can sometimes help to grow the quads. But if your steroid cycle is too long, it may not help you that much. It can be harmful to you sometimes.


What causes quad dominance?

When the quadriceps and hip flexors (Iliopsoas) dominate the gluteal and hamstring muscles, quadriceps dominance happens. The Hamstrings and Quadriceps must be kept in perfect harmony in order to prevent injury.

Is the genetic of a calf completely rooted?

The ability to generate a large number of calves depends heavily on genetics. You may already know if your calf genetics are good or bad. If you don’t, it’s unlikely that you’ll ever grow enormous calves. The good news is that even with poor genetics, calf growth is possible.

Is it true that squats make your quadriceps grow?

Aside from increasing the size of leg muscles, squatting reduces the amount of fat in your legs. Thus your legs will appear larger overall. Keep your legs in check by not squeezing them when exercising.


Now, you got a great preview of “Are quads genetic?”. Genetics is just a factor that helps to grow every muscle. But if you can afford to grow them with the best workouts, you can grow them.

We all know that every exercise makes a man perfect. But forcing yourself to do extra workouts can be harmful to you. So, if your body doesn’t prefer to cope with it, just don’t push yourself.

Good luck!

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