A well-rounded lower body (leg) workout should include movements that engage all four quadriceps muscles.
The quadriceps muscles, sometimes known as “quads,” are principally responsible for hip flexion and extension at the knee joint, allowing you to straighten your knee. They also aid in the stabilization of the patella (also known as the kneecap).
Here are ten exercises you can do at home or in the gym to improve leg strength and endurance.
Quadriceps Workouts
The directions and advantages for the quadriceps exercises are listed below:
Bulgarian
The Bulgarian split squat is a middle-level exercise that works the quads, hip flexors, glutes, and calves. It is a single-leg squat variation in which the back leg is supported by a bench or box. Unilateral lower body exercises, such as the Bulgarian split squat, can aid in the correction of side-to-side muscular imbalances.
- Place yourself about two feet in front of a knee-height, level bench.
- Feet should be hip-width apart, chest and gaze forward, and shoulders back.
- Put your left foot forward and your right foot behind you on the bench, with the ball of your foot in touch with the bench.
- Maintain a straight spine and lower your left knee to the floor.
- Stop before it hits the ground. Your left knee should be bent at a 90-degree angle, with your thigh parallel to the floor.
- After a brief pause, press the left foot into the floor while pushing the top of the right foot into the toe box. Return to your starting point.
Do 12 to 15 repetitions on each leg.
Squat (Traditional)
When it comes to the best overall quad workout, the squat is unbeatable. The squat is an essential aspect of any training routine because of its ability to target the glutes, quadriceps, hamstrings, and calves. What’s more, the best part? These can be done with or without weight.
- Place your feet a little bit wider than shoulder-width apart.
- Hold a dumbbell in each hand and maintain your arms at your sides if you’re using weights.
- Engage your core and squat down slowly until your thighs are parallel to the floor. Squat down using only your body weight and raise your arms in front of you.
- Maintain a straight face and keep your head up.
Pause for a few seconds in the bottom position, then exhale and push through the heels to return to the beginning position.
Do 12 to 15 reps.
Sissy Squat
Sissy squats are a difficult bodyweight quadriceps workout. These are the ideal motion to do if you don’t have any equipment yet and are difficult enough to do regardless of fitness level. If you want to add intensity, you can hold a weight against your chest with one arm. If necessary, use your other arm to softly grab a sturdy place for balance.
- Stand with your feet a little bit wider than hip-width apart and your toes looking forward.
- Raise your arms to shoulder height in front of you. If you’re using weights, hold the weight plate against your chest with one arm.
- Take a deep breath, engage your core, then lean back and bend your knees as you push your hips forward. Maintain a straight line with your back.
- Maintain control while lowering to your normal range of motion.
Exhale, and you should feel the contraction in your quads as you pause at the bottom. Return to a standing position slowly.
Do 10 to 12 reps.
Wall Sit
The wall sit is a good one since all you need is a stable wall and you. This exercise isolates the quadriceps and challenges you to hold the position for an extended period of time, which increases isometric strength and endurance in the lower body muscles.
Place your back against the wall. Step forward until you are 2 feet from the wall. The distance between your feet should be shoulder-width.
Shoulders and back should be parallel to the wall. Engage your core and gradually lower yourself until your thighs are parallel to the floor using the wall.
- Adjust your knees to be above your ankles rather than your toes if necessary.
- Hold the position for 20 – 60 seconds, keeping your head up and looking forward.
- Return to a standing position slowly.
- Pause for 20 – 30 seconds before repeating.
Repeat 3 – 5 times.
Chair Position
The Chair Pose is one of the standing yoga poses that develop your lower body, particularly your quads, and improves your balance.
- Place your feet together and your arms at your sides.
- Squat into a chair-like stance by bending your knees and lowering your hips.
- As you stretch your lower back and raise your arms to the heavens, keep your weight in your heels. Keep your knees bent and your buttocks low.
- Hold for 5 to 10 seconds.
To return to the beginning position, exhale and straighten your legs.
Repeat 2–3 times.
Step-Ups
Although the step-up is a great workout for all lower-body muscles, it is especially effective for the quadriceps. It also elevates your heart rate, which allows you to burn more calories.
Place yourself in front of a box. Choose a lower height, to begin with until you feel familiar with the movement.
If you’re just starting out, use a light dumbbell in each hand or no weight at all. Maintain your arms at your sides.
Stride forward with your right foot. Raise your left foot up to meet your right foot on the step.
With your left foot, take a step down.
Bring your right foot by your left foot on the ground.
Rep with the right foot leading for the required amount of repetitions.
Repeat using the left foot as the lead foot.
Do 12 to 15 reps on each side.
Box Jumping
If you want to improve your leg power and strength, start leaping. The box jump is a workout that works all of your lower body muscles as well as your core. They’re a great supplement to a sports-specific routine or a lower-body workout. You can make the motion more challenging by adjusting the height of the box.
- Stand with your feet hip-distance apart, facing a box. Choose a lower height, to begin with until you feel familiar with the movement.
- Put yourself in an athletic stance.
- Bend your knees and sweep your arms behind you, pressing your hips back.
- Explode through your toes and jump straight into the air, landing softly on top of the box. Both feet should land simultaneously.
Step cautiously off the box and rest before the next repetition.
Do 5 – 10 reps.
Lunge Jump – Advanced lower-body workout
The jump lunge is a more advanced technique that develops the quads, glutes, and hamstrings while also including a plyometric aspect to assist in increasing lower-body power and performance. A lunge in the air stimulates your cardiovascular system, raises your heart rate, and burns calories.
- Place your right leg forward and your left leg behind you in a lunge position.
- Reduce your body weight such that your front leg is parallel to the floor. Your arms should be by your sides.
- Lean slightly forward and contract your core. Jump up with both feet, swapping their positions mid-air. Your left leg will now be in front of you, while your right leg will be behind you.
- Land in a lunge with your left leg forward. While jumping, you can pump your arms in the air.
Continue for 30 seconds or 10 jumps on each side, alternating legs.
Front Squat
Front squats put additional strain on the front of your body, activating your quads and core to their full potential. Most people will find this more difficult than back squats, so reduce your weight accordingly until you gain strength.
Choose a resistance level that is appropriate for your fitness level. The barbell should be heavy enough to provide resistance while remaining light enough to allow you to maintain an upright position.
- Place the barbell across your shoulders in front of your chest, elbows pointing down, hands beneath the barbell, palms up.
- Stand with your feet a little bit wider than shoulder-width apart.
- Stand upright by contracting your core muscles and pulling your shoulder blades down and back.
- Hinge your hips back and press your glutes on the wall behind you.
- Squat down at least parallel with your knees. Raise up with your legs, keeping your back erect and your core braced.
8 to 10 reps is a good starting point.
Straight Leg Lift
Don’t be fooled by the exercise’s simplicity. The straight leg raise is actually fairly difficult. You may include it in a lower-body workout or do it on its own while watching your favorite movie.
- Lay down on the floor, legs straight and arms by your sides.
- Bend your right knee to 90 degrees. Set your right foot down on the floor.
- Engage your quadriceps muscles in your left leg, inhale, and lift the leg to a 45-degree angle while keeping the leg straight.
- Maintain the position for three to five seconds.
- Exhale and gradually lower the left leg back to the starting position.
- Rep 10 times before switching to your right leg.
Do 2 sets on each side.
To Conclude
It is critical to include a range of quadriceps strengthening activities. Alternate bodyweight exercises with those that use resistance. Utilize one day for heavy quads and another for mild quads that rely on your body for resistance. Use workouts that target the glutes and hamstring muscles to assist in balancing your lower body.