hey guys,i wanna build solid quads so that i can play soccer in a better way,so in order to get muscular legs,which exercises i have to do and will i need to hit gym or i can perform these exercises at home? can i get quads like professional soccer players by just playing soccer and running? thanks.

Hey Shahoo,

This is cycling forum, do you have a bike?

I play soccer myself, and muscular quads are really not that essential. With proper technique you can strike a ball very fast.

thanks for replying mate,muscular quads may not be essential but you may say that i have interest in building quads,i don't have bike i think running is better/harder than bike? am i wrong? and for quads,i have to lift weights?

If you want big quads, the weight room is where you can get them. Join a gym and ask the guys who are moving heavy weight for advice. Or start with a personal trainer at a gym. Note: some people can get them easily, others can't.

big quads will come from doing leg extensions and leg presses. Also squats but I prefer to avoid the back stress of squats. You should also balance the leg with leg curls so there is not a huge imbalance. You can also do lunges and bounding drills. Also, foot speed is important so you need to do drills to increase foot speed.

Now, since this is not a weight training forum or a soccer forum you should not pursue this further here but go to soccer training forums and weight training forums.

roger that.............

Welcome to bikeforums.net!

Its odd you post that question here... are you envious of cyclists legs? are you looking to build legs without a gym or weights?

For building leg muscle, Cycling is much more effective than simply running or playing soccer. I have blown out 3 knees playing soccer and wish I would have cycled then. I only took up cycling because I can't play anymore and running is both boring, and not great for the body long term due to the impact on the joints. If i would have cycled then, i may have avoided a knee surgery or 2 due to better protected joints.

I have built more leg strength in one month of serious cycling than any other time in my life except PT after knee surgery. cycling is very good for your soccer.

I also have a giant log in my back yard that i jump onto and off of several times over and over. I pretend its a game i play with my dogs, but really its the most incredible leg blasting activity. You gain both balance and explosive power. it will make your first step quicker, which is what its all about in soccer.

do squats with no weights, but jump high as you can at the end of every 3rd squat or so.

don't forget about your calves, thats where your shot power can see fast improvement assuming good technique. it also makes your ankles stronger, which is very important.

PM me if you have more questions...

If you want to build strength and size in your legs then you need to do squats, deadlifts and weighted lunges. There is no easy way, you need to workout hard...Don't spend all your time doing quads, you also need to be doing hamstrings, don't neglect your hamstrings.