CHARLESTON, W.Va. -- Dear Cindy,

What do you think the best exercises are for great quads? I am at a standstill with my results. I train hard but am bored out of my skull with squats. I know you say to mix it up, so can you suggest some alternative exercises to add some mass to my legs? -- Ron

Hi Ron,

While squats are one of the best leg and glute exercises out there and a personal favorite, I agree you need to ramp it up and add some variety to see results. We all inevitably plateau if our training isn't changing. Our muscles are masters of adaptation. Try something new, the difficulty goes up. But eventually your muscles get a little stronger and smarter (which is great), but the exercise no longer works the magic it once did. Because your muscles have figured out the most efficient way to do the same old exercise, it's time to throw something new at them and watch them squirm.

Whether you want to add mass or just sculpt a great set of legs, the idea is to always challenge the muscle. You want to add mass, which requires hypertrophy of the muscle. Hypertrophy is described as an increase in size of a muscle due to the enlargement of the cells as a response to strength training.

A quick opinion survey of great trainers like Charles Poliquin, Christian Thibaudeau, Mike Robertson and Ian King will tell you that adding mass to your legs is no picnic, so prepare to push through the uncomfortable work. Collectively they have coached Olympic medalists and world-record holders. So, if you are sick of squats and ready to add on some muscle building moves, here are some of their favorites.

The exercises I have outlined here are for not for beginners. These are for those who are conditioned, healthy and are looking to move to the next level in their leg training. Also, remember that muscle development relies on this type of work combined with a nutritious diet with ample lean protein, fresh vegetables and fruit.

Lunge

Lunges often are ignored but they are great for developing both the leg and glute area. Because they are a natural movement, they should definitely be included in your training program. Form and technique is essential so start with weight you can easily control and progress as your strength allows. This is key if you want results without risk of injury.

1. Take a short step forward.

2. Stay tall and upright without forward flexion from the waist.

3. Your effort or push should originate from your mid-foot rather than your knee for optimum quad challenge.

4. Hold a dumbbell in each hand with doable weight in the beginning.

5. Progress to a barbell when you can use more weight for greater balance and control.

Leg press

The leg press rates high because it can be manipulated easily in terms of variety, and it is one of the best exercises to induce hypertrophy.

1. Place feet low in the plate narrow width apart.

2. Perform higher reps and much lighter weight than you normally would with this exercise. This is not the exercise to see how many plates you can manhandle.

3. Go through a full range of motion (95 percent of lockout) with each rep -- and go down until your quads come to your chest.

4. Do these for two minutes with no rest; you may do as many as 50 reps per set.

Quad raises

Observe the quad raise and it will seem easy -- quite deceiving, however, because it will zone in on your quads like a GPS system. You'll feel it for days.

1. Begin on your knees with posture tall and straight.

2. Be sure to keep your trunk in alignment with your quads during the entire movement. There should be a straight line from your knees to your nose.

3. Lean back toward your feet while keeping your trunk braced and in line.

4. Go back as far as you can.

5. Return to starting position. You will really feel the quads work here!

6. Go weightless at first, then add resistance by holding a weight plate to your chest

7. Repeat to failure. Not so easy, was it?

Ski squat

I know you are fed up with squats, but the last two are great examples of a squat variation and will renew your interest in the most quad-targeted exercises.

1. Stand 2 feet away from a wall.

2. Place your legs shoulder-width apart.

3. Lean your back against the wall and bend your knees to (position one) a partial-squat position and hold for 10 seconds.

4. Lower yourself on the wall 2 inches (position two) and hold for 10 seconds.

5. Move down another 2 inches down (position three -- quads will be parallel to floor) and hold for 10 seconds.

6. Go another 2 inches (position four) for 10 seconds.

7. Finally progress the final 2 inches (position five -- as far as your legs can bend).

8. Add challenge by adding weight (hold a plate), extending the holding seconds or work your way back up the five positions on the wall with 10-second intervals.

9. Failure on this may come sooner than later.

One-leg squat

Don't give up yet. Here's one to isolate each quad.

1. Place your front leg forward.

2. Position the other leg back on a bench.

3. Read and follow carefully: Bend your knee until your upper leg is parallel to the floor and knee is in line with front foot. Don't allow your front knee to move in front of the toes on your front leg.

4. Keep upper body erect at all times, no forward flexion.

5. Hold this posture for a minute and repeat on with other leg forward.

6. Once you can successfully hold there for a minute you may start adding weight to increase resistance.

Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified instructor/trainer since 1989. Send your questions about fitness, training or health to her at YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com. Look for Cindy's award-winning fitness advice book, CindySays ... "You Can Find Health in Your Hectic World," on her Web site, www.cindysays.com, or contact the YMCA at 304-340-3527.