Knee extension exercises are in this category. CKC exercises are considered to be more effective and safer than OKC exercises because there is less strain on the body muscles. Using correct techniques when performing these exercises is vital. If correct techniques are not applied when training there is a higher chance of injury and the exercises are less effective. Correct technique should be used not only with CKC exercises but practiced through out your entire workout.

Squat exercises are the most effective to build muscle in your quads. They are probably the most difficult as well. To perform squat exercises, in a standing position, place your feet slightly wider than you shoulders. Squat down to where your knees are almost at a 90 degree angle. Keep you butt back and down. Hold this position for 30 seconds and up to 90 or 120 seconds, depending on your level of training. Beginners start with 30 and work your way up. At the end of each hold, do 10-15 shallow knee bends extending and flexing your knee while keeping your back straight and your butt out. Repeat. Another position to try when performing squat exercises is start in a standing position. Place your feet slightly wider than your shoulders. Bend forward with your arms extending out. Flex at your hip so your chest is parallel to the floor, keeping your butt back and your knees flexed about 90 degrees. Hold for approximately 30 seconds. At the end of each hold do 10 repetitions of shallow knee bends.

You may also want to try wall hold exercises. They are also great in building muscle in your quads. In the standing position, put your back against a wall. And slowly begin to squat down until your knees are almost at 90 degrees. Hold for 30 seconds. Using your leg muscles push yourself back up to a standing position. Perform wall holds at least for two minutes, with three sets for beginners and increase the times as you progress in your muscle building training.

Lunges are also effective for building muscle in your quads. Extend your left leg forward; drop your right knee down so it almost touches the ground. Rise up and extend your right leg forward and drop your left knee. Do about 10-15 lunges in one direction, then turn around and do another 10-15 lunges in the opposite direction. Repeat each set three times with a one minute rest in between sets. The amount of sets and the time spent performing lunge exercises can be increased as your level of training increases. You can add 5-10 pound weights placed in your hands as your develop more strength.

Hamstring bridges are also a good exercise to perform when building muscle in your quads. Hamstrings are the muscle in the back of your thigh. Lie on the floor with your knees flexed slightly and your heels on the floor. Raise your pelvis off the floor by contracting your hamstrings. Hold this position for twenty seconds. Do three sets of twelve reps. Increasing these amounts as you progress. When this becomes to easy, raise your pelvis with only one leg, keeping the other leg elevated off the floor.