Here are Four Key Quad Exercises for Growth, Size and Strength: (These can be done by both Male and Female)
Front Squats: 12,12,12,12
Hack Squats: 12,12,12,12
Dumbbell Squats: 12,12,12,12
Dumbbell Lunges: 4 sets 25-30 Feet
*Always Stretch Before Performing each Exercise. I always do Dynamic Stretches before a leg workout, to help the blood flow and prevent injury.