FOR SUPERSIZED QUADS THAT FILL OUT A PAIR OF JEANS (or look damn good in a short swimsuit), you need targeted exercises that’ll give you muscle definition and, of course, strong legs.

The road to get there won’t be easy.

You’re going to be hobbling around like a baby deer after incorporating these moves into your legs-day workouts. But, with some smart recovery tactics and some serious resolve in the gym, you’ll have strong, thick thighsin no time.

Take a look at our ultimate list of quads-building exercises, courtesy of Felix Bangkuai, C.P.T, exercise physiologist at Florida Hospital Zephyrhills, and Louie Antuna, C.P.T., a fitness and nutrition specialist who helps clients transform their bodies via his LA Method.