So you've spent hours working on building bulging biceps in the gym... And you've spent an eternity working and developing well-chiseled chest... but have you ever stopped to consider which of these muscles is the most powerful in your body? The answer is: neither! You may not have spent much, if any time training your strongest muscles.

The answer is Your legs! Your quadriceps in particular are the strongest muscles you have in your whole entire body! A lot is asked of these workhorses of the human body in just about every sport (if you don't know where they are these would be the muscles of the upper legs) and even bodybuilding.

It never fails to mystify me when someone has worked out every other part of their body, yet has underdeveloped quads. It's really a pretty simple matter to increase the power of these muscles to their full potential. Everyone listen up, because today I'm going to help you unlock the power of these powerhouses.

So what's the best way to train your legs? One word. SQUAT! Squat exercises are the most efficient way to build your quads and are easy to work into your weightlifting regimen. Now I'm going to be up front with you and I'm not going to lie and tell you that it's totally painless - your legs have a lot of endurance and strength already (nearly three times that of your arms, you stand and walk on them well, all the time, right?) so you will have to put in some effort.

Besides just building your legs, there are benefits to be had from squats beyond the quadriceps - your abs will also benefit from these exercises (or "core" in today's fitness parlance). Also, like I said, working your legs will stimulate muscle growth all over your body because of the positive effect on muscle building hormones it causes. Read on for two great squat exercises to help you make the most of the strongest muscles you have:

Squats - First off, it helps to either be performing this exercise in a "power rack" which is like a spotter who is always there... or to have a really good spotter there for you. Here's is how to do it though: 1.) Walk under a barbell at the right height for you on a squat rack - the bar should rest on the back of your shoulders. 2.) Squeeze the bar tight, raise it up off the rack (you should be slightly stretching standing up) and take one to one and a half steps backwards. 3.) Keep your legs shoulder width apart and your back straight. 4.) Keep your eyes looking up, Bend your knees, lower yourself until your hips are just slightly less than 90 degrees from the floor, then slowly return to your starting position.

Front Squats - This is a favorite of athletes everywhere. This works much the same as regular squats, but of course with the barbell held in front. This one will build the outer sweep of your quads. Start with a barbell at chest height and step back after lifting from the rack. (you'll either want to grip it with your hands or cross your hands across your chest and have the bar rest in the crook of your elbows)

Symmetry is important in bodybuilding and it would be a shame to neglect such an important set of muscles and these exercises can get your quads to where they need to be - built up just as much as the rest of your body. Plus, you ALWAYS want to make sure you work every part of your body because you don't want to end up with muscle imbalances... which will eventually lead to injury (I see this all the time -- especially with back injuries!)