The Australian track and field team may just be the fitness inspiration you’re looking for, with our sprinters definitely serving up a healthy dose of #quadgoals. And King of the Quads, Trae Williams, is 100 per cent certified at the top of quad game.
Trae is the 20 year old viral track sensation, known around the traps as ‘Quadzilla’.
Williams regularly posts pictures to Instagram showing off a seriously sculpted physique. While there’s a lot to be impressed by—abs, chest, biceps—it’s his quads that probably have his fans wondering exactly they get on the leg train.
Thankfully, we know how—and you can, too. We’ve got a few tips on how to build beast-like quads like Trae’s, plus a killer lower body workout you can do anywhere that will push your legs to the next level.
Tip 1: Squat. All. The. Time
There’s no other move like the squat for building quad strength and definition. The best part about the squat? There are so many variations, you can always find a way to fit them into your workout. On hard leg days, do your squats loaded, whether it’s with dumbbells, a barbell, or a kettlebell. When you’re taking it easier, try a bodyweight version or add a jump to mix things up.
Tip 2: Don’t forget about your back side
Strong quads means strong legs. Strong legs means you need to work both the front and the back of your legs— so you can’t forget to give your glutes and hamstrings some love. Here’s a workout that will do just that. The stronger your glutes and hamstrings are, the better all of your lower body lifts are going to be—and that’s the key to filling out your pants with a pair of tree trunk legs.
Tip 3: Add a mini band
Adding mini resistance bands to lower body exercises can add an extra dimension to your leg day, as they mobilize your hips while activating your glutes. This can help to prevent injury, improve form and, yes, build up those quads. Need a mini band? Check out this set from Unit Nine.
For some more specific leg work, here’s quad-centric workout you can do just about anywhere if you’re trying to power up your legs like Williams.
Perform 20 reps of each movement with little to no rest. After finishing the final set, rest for 90 seconds. Repeat the circuit three to five times.
Alternating Forward Lunge
10 reps each leg
10 reps each leg