Quads are the most important muscles in the body to pay attention to because they bring about crucial activities often taken for granted like walking, sitting, standing, and bending.
They also play vital roles in maintaining posture, balance and body stability while lowering your chances of developing knee osteoarthritis.
Quad muscles make up the muscles found in the upper leg, specifically, your thighs; they work together to flex the hips, join thighbone to kneecap, extend and retract your knees, and balance your kneecap.
Bodyweight squats build not only your quads but also your core, glutes, hamstrings, and more.
You might find it a bit challenging at the start; hence, you can reduce the depth of your squat, increasing it as you get the hang of it.
Instructions
Step-ups are suitable for working your quads, hips, knees, calves, and core.
However, to perform the step-up exercise, you will need a box, step, or chair as high as the knee and solid enough to support your weight.
Instructions
The Bulgarian split squat targets your glutes, hamstrings, and quads and stabilizes your muscles.
You will also need a raised platform, which could be a chair, workbench, or a box, preferably as high as your knee.
Instructions
Box jump builds your quads, calves, and other lower body parts, thus making you look athletic.
Like the Bulgarian split, it also requires a raised platform with height up to knee length. However, you can start with lower heights to avoid injury if you’re just starting.
Instructions
Aside from working on your quads, hamstrings and glutes, wall slide exercise also improve your shoulder mobility and also gives you stability.
Instructions
Jump squats combine squats with jumping.
Doing jump squats requires coordination, strength, and control; mastering it will greatly benefit your quads, core, hamstrings, and other muscles in your body.
Instructions
Benefits of Strengthening and Toning Your Quads
Doing exercises that strengthen and tone your quads is beneficial for the following reasons:- Makes flexing your hip and extending your knees easier
- Keeps your kneecap functioning at its best
- Increases your jump height
- Makes you look more athletic
- Lower your risks of developing knee injuries
However, before starting, you should consider doing warmup exercises like brisk walking, jogging, and arm swinging.Also, it is advisable you start with two sets of 10-12 reps and gradually increase your number of sets and reps.
8 Best Exercises You Can Do At Home to Strengthen and Tone Your Quad
1. Bodyweight Squat
Bodyweight squats build not only your quads but also your core, glutes, hamstrings, and more.
You might find it a bit challenging at the start; hence, you can reduce the depth of your squat, increasing it as you get the hang of it.
Instructions
- Stand upright, feet shoulder-width apart.
- Clasp your hands together in front of you.
- Tighten your core and chest up.
- Push down by hinging your hips and bending your knees until your thighs parallel the floor; you can go lower than that.
- Push back up and return to an upright position
- Do three sets of 12 repeats.
2. Step-Up
Step-ups are suitable for working your quads, hips, knees, calves, and core.
However, to perform the step-up exercise, you will need a box, step, or chair as high as the knee and solid enough to support your weight.
Instructions
- Stand facing the box,
- Place a foot (assume right foot) on the box or platform, and step up with a straight posture, pushing your knee up to the same height as your hip.
- Step back down without your left foot touching the box.
- Do 1 set of 12 repeats before alternating.
3. Bulgarian Split Squat
The Bulgarian split squat targets your glutes, hamstrings, and quads and stabilizes your muscles.
You will also need a raised platform, which could be a chair, workbench, or a box, preferably as high as your knee.
Instructions
- Stand two steps away, feet should-width apart, backing the platform
- Rest your right foot on the raised platform, as shown in the image
- Squat on your left leg until your right knee is almost touching the floor.
- Do one set of 12 reps and alternate with your left foot.
4. Box Jump
Box jump builds your quads, calves, and other lower body parts, thus making you look athletic.
Like the Bulgarian split, it also requires a raised platform with height up to knee length. However, you can start with lower heights to avoid injury if you’re just starting.
Instructions
- Stand at a foot away from the box or raised platform, feet shoulder-width apart
- Take a squat position, and swing your arms powerfully
- Take a forward jump onto the box, landing on both feet with a slight bend
- Take a backward jump down, assuming your original squat position
- Do two sets of 12 reps
5. Wall Slide
Aside from working on your quads, hamstrings and glutes, wall slide exercise also improve your shoulder mobility and also gives you stability.
Instructions
- Stand upright, backing the wall, feet shoulder-width apart, one foot away from the wall
- Let your upper and lower back rest on the wall
- Slide your back down the wall by bending your knees slowly to 450 angle
- Hold still for five seconds
- Slide back up gently by pushing your knees back up slowly
- Do two sets of 12 reps
6. Jump Squats
Jump squats combine squats with jumping.
Doing jump squats requires coordination, strength, and control; mastering it will greatly benefit your quads, core, hamstrings, and other muscles in your body.
Instructions
- Stand upright, feet shoulder-width apart, arms swinging
- Take a squat position like you’re doing a bodyweight squat, with arms swung up and clasped to your chest.
- Take a rebounding leap up from your squat position, instantly getting back to squat position again
- Do two sets of 12 reps
Safety Precautions to Take When Doing Quad Exercises
- As a beginner, it is easier and safer to start with fewer reps and sets, gradually increasing your number of reps and sets as you get the hang of it.
- Keep your knees and feet aligned.
- When doing bodyweight squats, don’t collapse your knees inward.
- If you need to go low, go as low as you can without bending your back
- Keep your gym/workspace clean and free from objects lying around.
- If you’re using a box, chair, or raised platform, ensure it is solid enough to support your weight.
- If there’s the need to take wider steps more than shoulder-width apart, do not take very wide steps that can cause pain or discomfort to your groin
- Keep your body as firm as possible, and Avoid twisting your waist.
- Avoid quad exercises if you’re suffering from knee pain or injury.
- If you’re jumping, make a light landing by bending at your knees to cushion your jumps.