Quad Exercises

The right mix of quad exercises (thigh exercises) will help to shape and tone your front, side, inner and rear thighs, or quadriceps. Squats and lunges are two of the most effective quadricep exercises. I've included lots of tried and true favorites, like walking lunges, as well as some lesser known but extremely effective quad exercises, such as the sissy squat and sumo squats. I've also included instructions for performing these thigh exercises with and without weights, where appropriate.

Quad Exercises - Squats

Squat with Dumbbells: Stand with your feet shoulder width apart and a dumbbell in each hand. Bend your knees and slowly squat down, keeping your back straight and sticking your butt out behind you. Be sure your knees do not go out beyond your toes. When your thighs are parallel to the floor, push up through your heels and raise your body back up to the start position

Staggered Squats: Perform the squat as above, but only go down half way, then raise up to start position. Repeat for a total of 7 reps. Now perform the squat as above, lowering yourself until your thighs are parallel to the floor. Raise up only halfway, then lower yourself down to parallel. Repeat for a total of 7 reps. Now perform the squat as above, lowering yourself until your thighs are parallel to the floor and raising up to the start position. Repeat for a total of 7 reps.

Front Squat with Dumbbells: Stand with your feet shoulder width apart and a dumbbell in each hand. Curl the dumbbells up to your shoulders (start position). Bend your knees and slowly squat down, keeping your back straight and sticking your butt out behind you. Be sure your knees do not go out beyond your toes. When your thighs are parallel to the floor, push up through your heels and raise your body back up to the start position.

Sumo Squat: Stand with your feet slightly wider than shoulder width with your toes pointed out and your knees over the toes. Bend your knees and slowly squat down, keeping your back straight and sticking your butt out behind you. Be sure your knees do not go out beyond your toes. When your thighs are parallel to the floor, push up through your heels and raise your body back up to the start position.

Jumping Squat: Stand with feet shoulder width apart. Squat down and touch your fingers to the floor. Push up explosively with your legs and through your heels until your feet are a few inches off the floor. Land with soft knees.

Wall Squat: Stand about 2' away from a wall with your back touching the wall and your feet shoulder width apart. Bend at the knees and slowly slide down the wall until your knees are parallel with the floor. Contract your quad and glute muscles and hold this position for a count of ten. Return to start position.

One-Leg Wall Squat: Stand about 2' away from a wall with your back touching the wall and your feet shoulder width apart. Lift your right foot off the floor, bend your left knee and slowly slide down the wall until your knees are parallel with the floor. Contract your quad and glute muscles and hold this position for a count of ten. Return to start position. Complete the desired number of reps for one leg, then switch to the other leg.

Sissy Squat: Stand with feet shoulder width apart. Bend your knees and allow your body to lower backwards as your knees come forward, keeping your upper body in a straight line.Your heels will come up slightly off the floor as your knees almost touch the floor. Press your heels into the floor and reverse the motion as you return to the start position. Tip: Use a wall or sturdy object to help with balance.

Quad Exercises - Forward Lunges

Forward Lunge with Dumbbells: Stand with feet shoulder width apart and a dumbbell in each hand. Step forward 2'-3' with your right foot, landing on your heel first. Bend your right knee and lunge forward until your left knee is almost touching the floor. Your right knee should never go beyond your right toes. Drive up through your right heel as you return to the starting position. Complete the desired number of reps for one leg, then switch to the other leg.

Forward Static Lunge: Stand with feet shoulder width apart. Step forward 2'-3' with your right foot, landing on your heel first (start position). Slowly bend your right knee to a count of 4 and lunge forward until your left knee is almost touching the floor. Your right knee should never go beyond the right toes. Slowly drive up through the right heel to a count of 4 as you return to the starting position. Complete the desired number of reps for one leg, then switch to the other leg.

Forward Alternating Lunge: Stand with feet shoulder width apart. Step forward 2'-3' with your right foot, landing on your heel first. Bend your right knee and lunge forward until your left knee is almost touching the floor. Your right knee should never go beyond the right toes. Drive up through the right heel as you return to the starting position. Now step forward with your left foot, landing on the heel first. Bend your left knee and lunge forward until your right knee is almost touching the floor. Return to start position. Continue this pattern for the desired number of reps.

Quad Exercises - Backward Lunges

Backward Lunge with Dumbbells: Stand with feet shoulder width apart and a dumbbell in each hand. Step backward 2'-3' with your right foot, landing on your right forefoot. Bend your left knee and lower your body until your right knee is almost touching the floor. Your left knee should never go beyond your left toes. Drive up through your left heel and return to the starting position. Complete the desired number of reps for one leg, then switch to the other leg.

Backward Static Lunge: Stand with feet shoulder width apart. Step backward 2'-3' with your right foot, landing on your right forefoot (start position). Slowly bend your left knee to a count of 4 and lower your body until your right knee is almost touching the floor. Your left knee should never go beyond your left toes. Slowly drive up through your left heel to a count of 4 as you return to the starting position. Complete the desired number of reps for one leg, then switch to the other leg.

Backward Alternating Lunge: Stand with feet shoulder width apart. Step backward 2'-3' with your right foot, landing on your right forefoot. Bend your left knee and lower your body until your right knee is almost touching the floor. Your left knee should never go beyond your left toes. Drive up through your left heel and return to the starting position. Now step backward with your left foot, bending your right knee and lowering your body until your left knee is almost touching the ground. Return to start position. Continue this pattern for the desired number of reps.

Quad Exercises - Side Lunges

Side Lunge with Dumbbells: Stand with feet shoulder width apart and a dumbbell in each hand. Step 2'-3' to the right with your right foot, landing on your heel first and keeping your toes pointed forward. Bend your right knee and lower your body toward the floor. Your right knee should never go beyond your right toes. Drive up through your right heel as you return to the starting position. Complete the desired number of reps for one leg, then switch to the other leg.

Side Static Lunge: Stand with feet shoulder width apart. Step 2'-3' to the right with your right foot, landing on your heel first and keeping your toes pointed forward (start position). Slowly bend your right knee to a count of 4 and lower your body toward the floor. Your right knee should never go beyond your right toes. Slowly drive up through your right heel to a count of 4 as you return to the starting position. Complete the desired number of reps for one leg, then switch to the other leg.

Alternating Side Lunge: Stand with feet shoulder width apart. Step 2'-3' to the right with your right foot, landing on your heel first and keeping your toes pointed forward. Bend your right knee and lower your body toward the floor. Your right knee should never go beyond your right toes. Drive up through your right heel as you return to the starting position. Now step 2'-3' to the left with your left foot, bending your left knee and lowering your body toward the floor. Return to start position. Continue this pattern for the desired number of reps.

Quad Exercises - Incline Bench Lunges

Incline Bench Lunge with Dumbbells: Stand with feet shoulder width apart and about 2' in front of a step or bench that is about 6-8" high. Face the step or bench with a dumbbell in each hand. Step forward onto the step or bench with your right foot, landing on your heel first. Bend your right knee and lunge forward until your left knee is almost touching the floor. Your right knee should never go beyond your right toes. Drive up through your right heel as you return to the starting position. Complete the desired number of reps for one leg, then switch to the other leg.

One-Leg Lunge: Stand with feet shoulder width apart and about 2' in front of a bench that is about 24" high. Face away from the bench and rest the instep of your left foot on the bench. Bend your right knee and lower your body until your left knee is almost touching the floor. Your right knee should never go beyond your right toes. Drive up through your right heel as you return to the starting position. Complete the desired number of reps for one leg, then switch to the other leg.

Quad Exercises - Walking Lunges

Walking Lunge with Dumbbells: Stand with feet shoulder width apart and a dumBbell in each hand. Step forward 2'-3' with your right foot, landing on your heel first. Bend your right knee and lunge forward until your left knee is almost touching the floor. Your right knee should never go beyond your right toes. Drive up through your right heel and return to an upright position as you step forward 2'-3' with your left foot, landing on your heel first. Bend your left knee and lunge forward until your right knee is almost touching the floor. Continue this pattern for the desired number of reps.

Quad Exercises - Miscellaneous Leg Exercises

Dumbbell Step-up: Stand with feet shoulder width apart in front of a bench that is about 24" high. With a dumbbell in each hand, step forward onto the step or bench with your right foot, landing on your heel first. Straighten your right leg and drive through your right heel as you raise your body up onto the bench and raise your left knee waist high. Step off the bench with your left leg and lower your left leg back to the floor, then lower your right leg to the floor. Complete the desired number of reps for one leg, then switch to the other leg.

Dumbbell Dead Lift: Stand with your feet slightly wider than shoulder width apart. Set two dumbbells on the floor, slightly forward and at the sides of your feet. Bend your knees and squat down. Grasp a dumbbell in each hand and lift them off the floor as you straighten your body and return to an upright position. Bend your knees and squat down. Place the dumbbells back on the floor. Return to start position.

Wow, that's a lot of quad exercises! Mix them up on a weekly basis, and you'll see stronger and sleeker legs before you know it!

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