While you can get perfectly sculpted legs from simply riding your bike, to be a great sprinter, every extra bit of leg muscle helps with that final push across the finish line. So if you're looking to up your quad game, try these exercises out for thighs.
Back Squats1 of 5
The best place to start for stronger legs is squats. Put the barbell on your back and take a step away from the rack. Set your feet shoulder-width apart and point your toes out slightly. Push your butt back and down while keeping your knees over your toes. Squat down so your hip crease is just below your knee. Next, drive your hips up towards the ceiling. Pause and repeat the exercise.
Perform 2 to 4 sets of 4 to 6 reps.
Dumbbell Lunge2 of 5
Grab a pair of dumbbells and hold them by your sides. Focus your eyes on the horizon so you can maintain balance. Lunge forward with your right leg, maintaining a tight torso throughout the movement. Next, lower your body towards the floor then return to the starting position and repeat the exercise on your left foot.
Perform 2 to 3 sets of 4 to 6 reps on each leg.
Dumbbell Step Ups3 of 5
Face a bench or box while holding a pair of dumbbells. Put your right foot on top of the bench and put all of your weight on that foot to stand up. Stand tall on the bench with both feet and then lower yourself back to the floor with your right foot. Repeat on your right side before switching to your left side.
Perform 2 to 4 sets or 4 to 8 reps on each leg.
TRX Single Squat4 of 5
Grab the handles of the TRX and face the anchor point. Lift your left leg up and put it out in front of you. Focus on the horizon to help maintain your balance. Push your butt back and down like you're going to sit on a chair. Return to the starting position using your leg, not your arms then repeat.
Perform 3 sets of 5 to 8 reps on each leg.