This Aussie Sprinter Is Delivering Some Serious Quad Goals | Men's Health Magazine Australia

This Aussie Sprinter Is Delivering Some Serious Quad Goals

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.

Quad Out

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

Goblet Squat

20 reps

Split Jumps

10 reps each leg


A version of this article originally appeared on Men’s Health.

By Mens Health Staff

More From

Finding balance: how yoga can help you defy ageing

Finding balance: how yoga can help you defy ageing

Step into the world of wellness with Manoj Dias, your aficionado and fearless trend-chaser. In this column, we're delving deep into the hottest and obscure wellness trends and having candid conversations with pop culture icons. Our mission? Demystify wellness and bring it down to earth for all. First up, Dias recalls his first yoga class and reveals how the ancient practice can help fortify your mind and body as you age.

Isaac Humphries is unshackled

Isaac Humphries is unshackled

After coming out in November 2022, the Adelaide 36ers centre remains the only openly gay professional basketball player in the world. With the NBL's Champion Pride Round underway, Humphries reflects on his journey and the reasons why he’s playing the best basketball of his career.