Imagine you’re climbing up a ladder, says Nguyen. "The back squat is without a doubt the most effective exercise you can do for building quad strength, power, and size," says Earnest.

According to research, 5-10 sets per week per muscle group is effective for muscle growth. This could include 3 exercises targeting the quads ... working from the most difficult exercise, through ...

Upgrade your fitness routine with these 10 glute exercises to help you pump up your butt. This sequence includes a mix of effective movements ... muscles like the quadriceps and hamstrings.

Effective strength training targets the front of your body when building muscle. Up the ante of your next leg day and burn your thighs with these strengthening quad ... most popular lower-body ...