Advertisement

Trainers Call This 'The Most Effective Exercise You Can Do' For Your Thighs

quad exercises back squat
These Quad Exercises Will Set Your Legs On FireHearst Owned

Whether you realize it or not, your quads work hard all day, every day. So, your quads deserve some extra attention to keep them functioning at peak performance, and no leg day is complete without quad exercises in the mix.

Your quadriceps muscles are located on the front of your legs between your knees and hips and are responsible for extending your knees and supporting your knee joints, says Kristina Earnest, CPT. "Each time you walk, stand up from a chair, climb stairs, jump, run, or kick, quads are working,” she explains. “Keeping your legs strong will allow you to continue to perform these activities and help you to live independently throughout your life."

Ready to fire up those legs and build a strong, balanced lower body? For a full leg workout that really hits the fronts of your thighs hard, mix and match a few of the following 20 quad exercises and get ready to burn.

Bonus: The below moves are easy to level up in a few ways: You can play with your tempo (or speed) for more time under tension, add jumping for power, or advance them with dumbbells or a kettlebell so that you can keep seeing results as you get stronger.

Meet the expert: Kristina Earnest, CPT, has more than a decade of experience leading cycling and strength classes and founded Kristina Earnest On Demand. Colette Nguyen, CPT, is an ACE-certified personal trainer and trainer at Soho Strength Lab.

Benefits Of Quad Exercises

  1. Increase leg strength. The quads are one of the largest muscle groups you can train, so working them increases your overall leg strength for exercises like squatting, lunging, leg pressing, and other lower body exercises that require you to push with your legs, says Colette Nguyen, CPT, an ACE-certified personal trainer and trainer at Soho Strength Lab.

  2. Shore up leg and knee stability. Your quads are the primary muscle group responsible for knee extension, says Nguyen. “Having healthy, well-developed quads can improve your lower body stability during activities that require static and/or dynamic knee flexion, such as skiing, surfing, or tennis,” she explains. Training your quads also prepares your knees to better tolerate and endure those dynamic activities, she adds.

  3. Decrease the risk of knee injury. Training a specific muscle group also strengthens its associated tendons, and without regular stimulation of the quads, you could experience grouchy or painful knees, says Nguyen. “If you consider the anatomy of the quads, all four heads of the quad insert directly to the patella (kneecap) via the quadriceps tendon, so training your quads strengthens the quadriceps tendons, which improves the overall health, stability, and function of the knee joints.”

  4. Improve your body composition. Training and growing your quads will contribute to your body’s overall lean muscle mass, says Nguyen. Plus, due to the quads' large size, you will expend more energy contracting the quads in comparison to other smaller muscle groups, she adds.

  5. Support training variety. Whether it’s different planes of motion, isometric holds, or weighted versus bodyweight exercises, the quads can be trained in a variety of ways, says Nguyen. “You’ll never be bored or run out of options to train the quads.”

Anatomy Of The Quads

As the name suggests, the quadriceps consist of four muscles (heads), says Nguyen. All four heads are located on the front of the thighs and insert into the patella via the quadricep tendon, with the primary responsibility for leg extension at the knee joint, she reiterates.

Rectus Femoris

The rectus femoris is the middle head, closest to the skin, says Nguyen. “This is the only head of the quad that originates from the hip (all other heads originate from the femur, or thigh bone), playing a role in hip flexion in addition to knee extension.”

Vastus Lateralis

The vastus lateralis is the lateral head, furthest from the body’s midline, says Nguyen. “This is the largest head of the quads and is responsible for knee extension.”

Vastus Medialis

The vastus medialis is the medial head, closest to the body’s midline, says Nguyen. “Aside from knee extension, this head plays a role in the lateral stability of the patella.”

Vastus Intermedius

The vastus intermedius is the middle head, located directly underneath the rectus femoris, closest to the bone, and is responsible for knee extension, says Nguyen.

How often should you work the quads?

It really depends on your goals and current fitness level, but Earnest recommends one to two times per week, with a minimum of three days of rest in between for adequate recovery.

In terms of when to incorporate quad work, Nguyen suggests keeping it consistent with your lower body training days. After all, your quads work as part of a larger system every time you train your legs or lower body, she explains.

If you’re a beginner, start with quad exercises that feature isometric holds (such as split squat isometric holds, isometric squats, and bear planks) to develop muscular endurance, stability, and strength, says Nguyen. Once you’re ready to level-up, you can experiment with more complex moves like squat and lunge variations and/or increase the reps and sets for each exercise, she adds.

It’s also helpful to pair quad exercises with flexibility training, says Nguyen. So in addition to strengthening the quads, a combination of foam rolling and static and dynamic stretching will help maintain healthy knee mobility and boost recovery, she explains.


Time: 20 minutes | Equipment: box or step, kettlebell or dumbbells, resistance band | Good for: quads, lower body

Instructions: Select four or five of the exercises below. Complete the indicated reps for each, rest for 15 seconds, then continue on to the next. Once you've performed all of your moves, recover for one minute. Then, repeat twice more for a total of three rounds.


1. Squat

Why it rocks: This quintessential lower-body exercise mimics all sorts of everyday movements and challenges all of your major leg muscles, including the quads.

How to:

  1. Stand with feet parallel and shoulder-width distance apart, arms at sides.

  2. Engage core and push hips back as if lowering into a chair while simultaneously reaching arms forward until clasped at chest height. Keep torso upright and spine straight, press knees outward, and distribute weight evenly between both feet.

  3. When thighs are parallel with the floor, press through heels to reverse the movement and return to start.

  4. That's 1 rep. Perform 10.

Pro tip: For an extra challenge, slow the lowering portion of your squat to a count of three.


2. Single-Leg Box Squat

Why it rocks: Not quite ready for pistol (a.k.a. full single-leg) squats? The single-leg box squat is a great place to start, and challenges your single-leg strength and balance.

How to:

  1. Start standing facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides.

  2. Engage core, bend left knee, and push hips back to sink down into a single-leg squat until butt touches box, simultaneously extending arms out straight in front of body and right foot out slightly for balance.

  3. Once seat taps box, press through left foot to return to standing position.

  4. That’s 1 rep. Perform 10 on each side.

Pro tip: If needed, gently rest right heel on floor throughout the movement for more stability.


3. Step-Up

Why it rocks: Whether you're hiking or hauling it up a flight of stairs, this functional exercise builds the quad strength you need to tackle all sorts of daily activities.

How to:

  1. Start standing facing a box or other sturdy, elevated surface with hands on hips. Engage core, then step left foot up onto the box.

  2. Press through left foot to re-straighten left leg while driving right knee forward in front of body and up to hip height, maintaining a 90-degree bend in right knee and coming to balance on left leg on top of box.

  3. Return to starting position.

  4. That's 1 rep. Perform 10 on each side.

Pro tip: Keep torso as upright as possible and avoid using momentum (like swinging forward or pushing off back foot).


4. Split Squat

Why it rocks: The perfect intro to single-leg work, the split squat makes your front quad work extra hard.

How to:

  1. Stand tall with right foot forward and left back (as if standing on railroad tracks), hands on hips. Keep both legs straight and lift up onto ball of back foot.

  2. Engage core, keep torso upright, and bend both knees to lower body until back knee hovers just above floor or gently taps down.

  3. Press through front foot to straighten legs and return to start position.

  4. That's 1 rep. Perform 10 on each side.

Pro tip: Press front knee outward throughout the movement to keep outer glutes active and keep hips as square as possible.


5. Squat Jump

Why it rocks: This plyometric version of everyone's favorite leg-day move requires power, upping the ante for your quads and spiking your heart rate.

How to:

  1. Start in a squat (feet under shoulders, toes facing forward, thighs parallel to floor) with torso upright and hands clasped in front of chest.

  2. Press through feet to straighten legs and jump up off the floor while swinging straight arms behind body.

  3. Land back in a squat position.

  4. That's 1 rep. Perform 10.

Pro tip: Land softly and keep core tight to avoid stressing lower back.


6. Bulgarian Split Squat

Why it rocks: This single-leg exercise puts a lot of emphasis on your working side and challenges your balance.

How to:

  1. Start standing tall with right foot forward and the left back, top of left foot resting on a box and hands on hips, or with a dumbbell in each hand for an added challenge.

  2. Shift weight into front right foot, engage core, keep torso upright, and bend at both knees to lower body until back knee hovers just above floor or gently taps down.

  3. Press through right foot to straighten legs and return to start position.

  4. That's 1 rep. Perform 10 on each side.

Pro tip: Press front knee outward throughout the movement and keep hips as square as possible.


7. Split Squat Isometric Hold

Why it rocks: Isometric moves put the working muscles under constant tension, which is key for boosting muscular endurance.

How to:

  1. Start in a kneeling position with right toe tucked under, 90-degree bends in both knees.

  2. Lift right knee 1-2 inches off the ground. Maintain an upright posture and keep core engaged.

  3. Hold for 30 seconds, then proceed to the next move.


8. Goblet Squat

Why it rocks: This must-do move makes loading your squats with weight comfortable (and shows your back and abs some love, too).

How to:

  1. Hold a kettlebell (or the head of a dumbbell) at chest height with elbows bent and close to ribs. Stand with feet shoulder-width apart and toes slightly turned out.

  2. Engage core and push hips back as if lowering into a chair. Keep chest upright and spine straight; push knees outward and distribute weight evenly through feet.

  3. When thighs are parallel with the floor, press through feet to reverse the movement and return to start position.

  4. That's 1 rep. Perform 10.

Pro tip: Keep weight in heels throughout entire movement.


9. Reverse Lunge

Why it rocks: This beginner-friendly lunge builds single-leg strength for a balanced lower body.

How to:

  1. Start standing tall with feet directly beneath hips and arms at sides, holding dumbbells.

  2. Engage core and take a big step back with right foot. (Modification: Perform the move with bodyweight only.)

  3. Keeping front knee in-line with front foot, bend both legs until back knee taps floor directly beneath hip. (If modifying with bodyweight, simultaneously bend arms and bring hands together at chest height.)

  4. Push through feet to reverse the movement and return to start.

  5. That's 1 rep. Perform 10 on each side.

Pro tip: Keep core tight to avoid putting stress on lower back.


10. Curtsy Lunge

Why it rocks: In addition to your quads, this lunge variation hits your inner thighs and outer glute muscles more than most.

How to:

  1. Start standing with feet hip-width apart.

  2. Take a big step back with left leg, crossing it behind right side.

  3. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible.

  4. Return to standing. That’s 1 rep. Perform 10 on each side.

Pro tip: Press right knee outward throughout movement to engage side-butt (a.k.a. glute medius) muscle. No band? No problem. Just clasp hands in front of chest.


11. Squat Walks

Why it rocks: To keep your chest upright and spine long as you change levels, you have to really engage your core, making this a double-whammy abs blaster too.

How to:

  1. Stand with feet shoulder-width apart, and cross hands in front of chest.

  2. Slowly sit hips back and down into a half squat position.

  3. Keeping hips stable, lower right knee down to the ground, followed by left.

  4. Bring right foot forward, followed by left, and return to half-squat position. That’s 1 rep. Perform 10 reps.

Pro tip: Keep the movement slow and controlled, avoiding the temptation to use momentum to stand up from the knees.


12. Pistol Squat

Why it rocks: In addition to working single-leg strength, this exercise also challenges your dynamic balance.

How to:

  1. Start standing with feet hip-distance apart.

  2. Lift right leg while sitting hips back and bending left knee, bringing body as low as possible while keeping torso upright. Arms can be held out in front of chest or out to sides for balance.

  3. Driving through left heel, stand up to return to start.

  4. That's 1 rep. Try for 5 to 10 reps.

Pro tip: Practice using TRX straps for support until you are strong enough to do this advanced bodyweight move.


13. Isometric Squat

Why it rocks: Seemingly simple isometrics are a great way to really burn out your legs at the end of a workout.

How to:

  1. Start standing with feet parallel and shoulder-width apart, arms at sides.

  2. Engage core push hips back, and bring arms forward to clasp at chest height as you lower down slowly.

  3. Pause when thighs are parallel with the floor.

  4. Hold for 30 seconds, then proceed to the next move.

Pro tip: Up for an extra challenge? Hold a weight in goblet position.


14. Back Squat

Why it rocks: The sky is the limit with leveling up this variation. This setup allows you to grab your heaviest dumbbell or load up the barbell and see what your quads are capable of.

How to:

  1. Start standing with feet parallel and shoulder-width apart, holding a dumbbell in both hands and resting behind neck.

  2. Engage core, push hips back, and lower down slowly until thighs are parallel with the floor.

  3. Press through feet to reverse the movement and return to start. That's 1 rep. Perform 10.

Pro tip: If you're trying the barbell variation, start with just the bar itself to get comfortable with the movement pattern.

15. Lateral Lunge

Why it rocks: This lunge variation challenges your leg strength and mobility in a lateral plane of motion. In addition to the glutes and hamstrings, this move also stimulates the inner and outer heads of the quad for improved lateral stability at the knee.

How to:

  1. Stand with feet hip-width apart.

  2. Take a big step to the side with right leg, then bend right knee and push hips back and lower until your right knee is bent 90-degrees. The left leg should be extended and your torso slightly leaning forward.

  3. Drive through the right heel to return back to start. Repeat on the left side. That's 1 rep. Perform 10 on each side.

Pro tip: The most common mistake is stepping out too far, so Nguyen recommends starting with smaller steps and gradually widening to a width that feels the most comfortable.

16. Speed Skaters

Why it rocks: This plyometric exercise features jumping and quick change of direction in the lateral plane which pays off for lower body strength and overall sport performance.

How to:

  1. Start standing with feet hip-width apart.

  2. Jump to the right and, as you land, cross your left leg behind you, landing on your right leg with a bent knee, left toes gently touching ground.

  3. Quickly hop to the left and repeat on the other side. Continue alternating for 30 seconds, then proceed to the next move.

Pro tip: Start with a relaxed but consistent pace and gradually increase the speed as tolerated, says Nguyen.

17. Walking Lunge

Why it rocks: Walking lunges challenge your quad endurance and power as you travel forward while also improving range of motion, balance, and posture by loosening up your hips and hamstrings.

How to:

  1. Start standing with hands clasped in front of your chest and feet hips-distance apart. (Amp up the effort by holding dumbbells.)

  2. Take one large step forward with your right leg, keeping your torso upright.

  3. Bend knees and lower body into the lunge position, stopping when legs form 90-degree angles.

  4. Press through your right foot and step forward again so that you land in the same position with your left side, as if you are "walking." That's 1 rep. Perform 10 on each side.

Pro tip: Keep your pace smooth and consistent and focus on soft landings, says Nguyen.

18. Forward Lunge

Why it rocks: This lunging variation is the upgrade of the popular reverse lunge since it requires a different kind of force production to change directions and targets your quads, calves, hamstrings, and glutes.

How to:

  1. Start standing with feet hip-width apart and hands by sides holding dumbbells.

  2. Take a big step forward with your right foot and bend at knee until both knees form 90-degree angles while bringing hands to clasp in front of body.

  3. Press down into the right heel to push back to the starting position. That's 1 rep. Perform 10 on each side.

Pro tip: Keep a firm and solid core to maintain stability, says Nguyen.

19. Broad Jump

Why it rocks: Not only does this intermediate plyometric exercise strengthen your quads and glutes, but it also hones your ability to perform burst-like movements and prepare for a higher impact landings.

How to:

  1. Stand with feet hip-width apart.

  2. Bend at the glutes and hips, then launch your body forward in a controlled jump movement.

  3. Land on feet as far as you (comfortably) can from your initial starting point. That's 1 rep. Perform 10.

Pro tip: Maintain a soft bend through your knees to land and start with smaller, more controlled jumps, says Nguyen. As you get stronger and more comfortable in the movement pattern, gradually push the amount of distance traveled in each jump.

20. Bear Crawl

Why it rocks: This bodyweight floor exercise hits your quads, core, and shoulders. Speed it up and you’ll get some cardio perks, too.

How to:

  1. Start in bear plank, with shoulders over wrists and knees under hips, hovering a few inches off the floor.

  2. Keeping hips stable, head in line with tailbone, and knees lifted off the floor, slowly step opposite hand and foot forward, repeating with other hand and foot for four steps total.

  3. Then, reverse the movement to step backward and return to start. That's 1 rep. Perform 10.

Pro tip: Struggling to remember which hand and foot are supposed to move together? Imagine you’re climbing up a ladder, says Nguyen.


Quad Exercises FAQ

1. What is the best exercise for quads?

"The back squat is without a doubt the most effective exercise you can do for building quad strength, power, and size," says Earnest. "It also allows you to use a wide variety of weight, which maximizes tension on your muscle fibers and muscle growth. There are very few limits here, and who doesn’t love leveling up!?" Here. For. It.

2. Can you strengthen quads without squats?

"There are ways to get creative with your training," says Earnest. For example, walking lunges and step-ups are two rockstar strength moves for quads. As a bonus, they both help with stability and muscle imbalances.

Cardio faves also engage and strengthen the quads, according to Earnest. Running, climbing the stairs, cycling, and kickboxing work your quads (plus other muscles) while improving cardiovascular endurance.

3. What causes weak quads?

If most of your day involves sitting at a computer, that's likely the culprit. Your lifestyle choices (oops another Netflix marathon on the couch) and a sedentary job can cause weak quads, says Earnest.

You'll know if your thighs aren't as strong as they could be. "Some signs that your quads are weak are repetitive injury and pain," says Earnest. "That is why it is essential that we incorporate strength days into our exercise regimen; everyday tasks rely on our lower body strength."

4. How do you make your quads stronger?

Upping your quad strength actually doesn't take as much time as you might think. "I recommend training your legs one to two times per week with a minimum three days of rest in between," says Earnest. "This gives our muscles time to recover and reboot before our next session so we can get the most out of our workout."

There are benefits to incorporating bodyweight moves and weights. "Dumbbell training may deliver faster, larger muscles, [though] I do like to incorporate bodyweight work into my lower body circuits," says Earnest. "Not only does bodyweight work prepare us to use proper form under tension, but it also greatly helps our flexibility and mobility, which decreases risk of injury."

You Might Also Like