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So you’ve spent hours working on building bulging biceps in the gym… And you’ve spent an eternity working and developing well-chiseled chest… but have you ever stopped to consider which of these muscles is the most powerful in your body? The answer is: neither! You may not have spent much, if any time training your strongest muscles.

Your legs, your quadriceps in particular are the strongest muscles you have! These would be the muscles of the upper legs and a lot is asked of these workhorses of the human body in just about every sport; even bodybuilding.

I’m always amazed when someone has worked out every other part of their body, yet has underdeveloped quads (and legs in general!). I want you to listen today, because today I’m going to help you unlock the power of these powerhouses. It’s really a pretty simple matter to increase the power of these muscles to their full potential.

Squat exercises are definitely the most efficient and effective way to build your quads… and… are easy to work into your weightlifting regimen. Here’s the part most trainees don’t want to hear: it’d be a lie if I told you it was totally painless - your legs have a lot of endurance already (you stand and walk on them well, all the time, remember?) so you will have to put in some extra effort to get the development that you desire.

Read on for two great squat exercises to help you make the most of the strongest muscles you have. But before you do that, you should know that there are benefits to be had from squats beyond just building the quads - your abs will also benefit from these exercises (or “core” in today’s fitness parlance) and you’ll gain muscle everywhere else much easier.

Squats - First off, it helps to either be performing this exercise in a “power rack” which is like a spotter who is always there… or to have a really good spotter there for you. Here’s is how to do it though: 1.) Walk under a barbell at the right height for you on a squat rack - the bar should rest on the back of your shoulders. 2.) Squeeze the bar tight, raise it up off the rack (you should be slightly stretching standing up) and take one to one and a half steps backwards. 3.) Keep your legs shoulder width apart and your back straight. 4.) Keep your eyes looking up, Bend your knees, lower yourself until your hips are just slightly less than 90 degrees from the floor, then slowly return to your starting position.

Front Squats - This works much the same as regular squats, but of course with the barbell held in front and this one will build the outer sweep of your quads moreso than regular back squats. Also you probably won’t be able to go as heavy with this one. Start with a barbell at chest height and step back after lifting from the rack.

Symmetry is important in bodybuilding and it would be a shame to neglect such an important set of muscles; especially when they are the most powerful ones in the human body. These exercises can get your quads to where they need to be - built up just as much as the rest of your body.