TLDR: Want to know how to get teardrop quads? Well it’s actually four muscles that need training, not just one. It’s the four together that create the shape. In this guide we explain why a focus on forward leaning lunges, front squats and toes out leg extensions can help you get those rugby player legs.
Unlock Your Tear Drop Quads – Get Rugby Player Legs Now!
Are you ready to unlock the power of your tear drop quads? If you want to get rugby player legs, then this blog article is for you! Tear drop quads are a must-have for any serious athlete or bodybuilder. They give you an edge on the field and in the gym, and they look great too.
Tear drop quads are the hallmark of a well-developed lower body. Not all athletes are able to achieve this coveted look, but with the right training and nutrition, anyone can unlock their tear drop quads and get the ripped, strong legs they desire. In this blog article, we will discuss what tear drop quads are, the benefits of developing them, the anatomy of the quad muscles, common mistakes when training for tear drop quads, exercises for developing them, tips for getting them, nutrition and supplements for tear drop quads, and recommended routines for tear drop quads.
So if you’re ready to take your lower body training to the next level, read on!
What are Tear Drop Quads?
Tear drop quads are the result of targeted lower body training. The term “tear drop” refers to the shape of the muscles in the lower body, which have a “tear drop” shape when well-developed. This look is often seen in professional athletes and bodybuilders, and it’s achieved by focusing on the quadriceps muscles in the front of the thighs.
The quadriceps are made up of four different muscles: the rectus femoris, the vastus lateralis, the vastus intermedius, and the vastus medialis. When these muscles are developed correctly, they form the “tear drop” shape in the lower body, giving the appearance of rugby player legs.
Benefits of Developing Tear Drop Quads
The benefits of developing tear drop quads go beyond just aesthetics. In addition to looking great, well-developed quads can help you become a better athlete. Stronger quads can help you jump higher and run faster, and they can also help you lift heavier weights in the gym.
Developing your tear drop quads can also help you to reduce your risk of injury. Stronger quads can help stabilize your joints and protect them from the wear and tear of heavy lifting or intense physical activity.
Teardrops also look like a bonafide level of conditioning. You can fake ‘hench’ with oversize t-shirts, but you can’t fake the level of ‘in-shape’ a pair of teardrops showcase. It screams ‘I’m athletic and I don’t skip leg day’. Having them hang out a pair of pool shorts in the summer is better than a Rolex on the wrist.
This is all to say, having well-developed tear drop quads can give you a boost in confidence. When you look good and feel good, it can have a positive impact on all areas of your life.
Anatomy of the Quad Muscles
Before you start training for tear drop quads, it’s important to understand the anatomy of the quad muscles. The rectus femoris is the largest and most superficial muscle in the quadriceps, and it originates from the front of the hip bone. The vastus lateralis is the second largest and most powerful muscle, and it originates from the outside of the femur. The vastus intermedius is the third largest and deepest muscle, and it originates from the middle of the femur. Finally, the vastus medialis is the smallest muscle, and it originates from the inside of the femur.
These four muscles work together to extend the knee and flex the hip. When they are well-developed, they form the “tear drop” shape in the lower body, giving the appearance of rugby player legs.
Common Mistakes When Training for Tear Drop Quads
When training for tear drop quads, there are a few common mistakes to avoid. One of the most common mistakes is not doing enough isolation exercises. Isolation exercises target specific muscles and help to develop them, so it’s important to include them in your training routine. Another common mistake is not giving your quads enough rest. Your muscles need time to recover, so make sure to give them at least 48 hours of rest between workouts.
Finally, another mistake to avoid is neglecting other muscles. While it’s important to focus on your quads, it’s also important to train your other muscle groups. Include exercises for your glutes, hamstrings, calves, and core in your routine to ensure balanced development.
Exercises for Developing Tear Drop Quads
Now that you understand the anatomy of the quad muscles and the common mistakes to avoid, let’s look at some exercises for developing your tear drop quads. Some of our own favourites include:
- Leg Extensions – Toes Out
- Sumo Squats
- Plie Squats
- Front Squats – Heels Raised
The first exercise to include in your routine is the squat. The squat is a compound exercise that targets all four muscles in the quadriceps, and it’s one of the best exercises for building strength and size in the lower body. The front squat while a little tougher to get used to, puts more emphasis on the front of the quads, and this makes it a preferred move for building those teardrops.
Another exercise to include is the leg press. The leg press targets the quadriceps and glutes, and it’s a great way to add size and strength to your lower body. To ensure it hits the teardrops harder, you would do well to bring your heels lower down on the leg press plate and point your toes out a touch. High heel position works the hamstrings more, we want to emphasise the quads.
Finally, the lunge is a great exercise for targeting the quadriceps. It’s an isolation exercise that helps to develop each muscle in the quadriceps separately. But, there are a few variations of lunges and you want to pick the right one for quadricep focus. This would be the split lunge, or the travelling forward lunge. Alternatively you can elevate your front foot and come forward at an angle to lean more onto the front foot. These variations of the lunge ensure you give your quads the best chance at standing out.
Finish these off with the classic leg extension. I personally prefer to go lighter and for more reps, while Lee my partner here loves to lift the whole stack. Each to their own. If my legs are wobbling when I’ve left the gym, I’ve done it right.
Learn more about these moves in our guide to: The only exercises that matter
Tips for Getting Tear Drop Quads
In addition to the exercises mentioned above, there are a few other tips for getting tear drop quads. First, make sure to focus on progressive overload. This means gradually increasing the weight or reps in your workouts over time. This will help you to continue making gains in size and strength.
Second, make sure to focus on form and technique. This is especially important when doing isolation exercises, as poor form can lead to injury.
Finally, make sure to include rest days in your routine. As mentioned before, your muscles need time to recover, so make sure to give them at least 48 hours of rest between workouts.
Nutrition and Supplements To Get Teardrop Quads
In addition to exercise, nutrition and supplements are important for developing tear drop quads. Make sure to get enough protein in your diet, as this is essential for muscle growth. Good sources of protein include lean meats, eggs, nuts, and dairy products.
You should also make sure to get enough carbs and healthy fats in your diet. Carbs provide energy for your workouts, and healthy fats are important for muscle repair and recovery. Good sources of carbs include whole grains, fruits, and vegetables, while good sources of healthy fats include avocados, nuts, and fish.
Finally, there are a few supplements that can help you to get tear drop quads. Creatine is a popular supplement that can help you to increase strength and size, and whey protein can help to increase muscle protein synthesis.
Recommended Routines for Tear Drop Quads
Now that you know the exercises, tips, and nutrition for getting tear drop quads, let’s look at some recommended routines.
For beginners, a good routine is to start with 3-4 sets of 8-10 reps of squats, leg presses, and lunges. Make sure to focus on form and increase the weight as you get stronger.
For intermediate lifters, a good routine is to start with 4-5 sets of 8-10 reps of squats, leg presses, and lunges. Make sure to focus on form and increase the weight as you get stronger.
For advanced lifters, a good routine is to start with 5-6 sets of 8-10 reps of squats, leg presses, and lunges. Make sure to focus on form and increase the weight as you get stronger.
In conclusion, tear drop quads are a must-have for any serious athlete or bodybuilder. They give you an edge on the field and in the gym, and they look great too. To get tear drop quads, you need to focus on the quadriceps muscles in the front of the thighs, and you need to incorporate the right exercises, nutrition, and supplements into your routine.
By following the tips in this blog article, you can unlock your tear drop quads and get the rugby player legs you’ve always wanted. So don’t wait any longer – get started on your tear drop quads journey today!