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You might consider body squats or body jump squats burpees for full body involvement stair steppers or step ups (or a similar lunging motion) Leg press machine or hack squats Then you could begin to add dumbbells to your body squats or lunging exercises. If you get to a place where you're starting to utilize heavier dumbbells, you could then consider ...


Well you can try air squats(google it ) in front of a mirror for example .As far as the shape is concerned , the number of 'heads' of the quad depends on how shredded you are . The first two visible are the two you already mentioned . My opinion is that squats are the best workout for quads.

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