Table of Contents
Get Ready to Feel the Burn with These Quadriceps Exercises
1. The Bulgarian Split Squat
If you’re looking to target your quadriceps and challenge your balance, the Bulgarian split squat is the perfect exercise for you. This exercise requires you to elevate one foot behind you on a bench or step, while the other foot stays planted firmly on the ground. Lower your hips down towards the ground by bending your front knee, and then push back up to the starting position. Repeat for the desired number of reps, and then switch sides.
2. The Pistol Squat
If you’re ready to take your quadriceps workout to the next level, give the pistol squat a try. This exercise requires incredible strength and stability, as you’ll be balancing on one leg while lowering yourself down into a deep squat. The pistol squat targets not only your quadriceps but also your glutes and hamstrings. It’s a true test of lower body strength and control.
3. The Wall Sit
Don’t underestimate the power of a simple wall sit. This exercise is a killer for your quadriceps, as it requires you to hold a seated position with your back against a wall. Start by sliding your back down the wall until your thighs are parallel to the ground. Hold this position for as long as you can, aiming for at least 30 seconds. You’ll feel the burn in your quadriceps in no time!
4. The Box Jump
If you’re looking to add some explosive power to your quadriceps workout, the box jump is an excellent choice. Find a sturdy box or step that is around knee height. Stand in front of the box with your feet shoulder-width apart. Bend your knees and swing your arms back, then explosively jump onto the box, landing softly with your knees slightly bent. Step down and repeat for the desired number of reps.
5. The Lunge
Lunges are a classic exercise that targets your quadriceps, hamstrings, and glutes. To perform a lunge, start by standing with your feet hip-width apart. Take a big step forward with your right foot and lower your body down until your right thigh is parallel to the ground. Push back up to the starting position and repeat on the other side. Add dumbbells or a barbell for an extra challenge.
6. The Leg Press
If you have access to a leg press machine, take advantage of it! The leg press is a great exercise for targeting your quadriceps and building strength in your lower body. Start by sitting in the leg press machine with your feet shoulder-width apart on the footplate. Push the footplate away from your body until your legs are fully extended, then slowly lower the weight back down to the starting position.
7. The Step-Up
Step-ups are a fantastic quadriceps exercise that can be done with just a sturdy step or bench. Stand facing the step with your feet hip-width apart. Step your right foot onto the step, pushing through your heel to lift your body up. Step back down with your left foot and repeat on the other side. To make it more challenging, hold dumbbells or a barbell in your hands.
8. The Squat Jump
If you’re looking for a plyometric exercise that will really get your heart rate up, try the squat jump. Start by standing with your feet shoulder-width apart. Lower your body down into a squat position, then explosively jump up as high as you can. Land softly with your knees slightly bent and immediately go into the next rep. Your quadriceps will be on fire after a few sets of these!
9. The Sumo Squat
The sumo squat is a variation of the traditional squat that targets your inner thighs and quadriceps. Start with your feet wider than shoulder-width apart and toes turned out at a 45-degree angle. Lower your body down into a squat position, keeping your knees in line with your toes. Push back up to the starting position and repeat for the desired number of reps.
10. The Cycling Sprint
If you’re looking to take your quadriceps workout outside of the gym, hop on a bike and go for a cycling sprint. Find a flat stretch of road or a stationary bike and pedal as fast as you can for 30 seconds, then recover for 30 seconds. Repeat this sprint and recovery cycle for a total of 10 minutes. Not only will you work your quadriceps, but you’ll also get a great cardio workout.