Quads

quadsupper legsbody weight

Matutunan kung paano gawin ang Quads nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Quads, na may secondary emphasis sa Hamstrings, Glutes.

Quads exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Quads

Sundin ang mga hakbang na ito para maisagawa ang Quads nang may tamang form:

  1. 1Tumayo nang nakalatag ang mga paa sa lapad ng balikat.
  2. 2Ibaba ang katawan sa pamamagitan ng pagkakayuko ng mga tuhod at pagtulak ng mga balakang palikha, parang umuupo sa upuan.
  3. 3Panatilihing nakalakad ang dibdib at tuwid ang likod.
  4. 4Ibaba ang sarili hanggang magsabay ang mga hita sa sahig.
  5. 5Itulak sa mga takong para bumalik sa simula.
  6. 6Ulitin para sa gustong bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Quads

Primary

quads

Secondary

hamstringsglutes

Exercise Details

Equipment
body weight
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Quads?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Quads?

Ang Quads ay pangunahing nagta-target sa iyong Quads. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Glutes. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Kailangan ba ng equipment para sa Quads?

Hindi. Ang Quads ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Quads nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang nakalatag ang mga paa sa lapad ng balikat. Ibaba ang katawan sa pamamagitan ng pagkakayuko ng mga tuhod at pagtulak ng mga balakang palikha, parang umuupo sa upuan. Panatilihing nakalakad ang dibdib at tuwid ang likod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Quads?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Quads?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Quads best for?

The Quads fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Quads sa Cora

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