Bodybuilding 4 MIN READ 1173 VIEWS December 28, 2023

5 Simple Quad Exercises You can Try at Home

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Quad exercises or quadricep exercises are beneficial for all individuals. All four muscles comprising the quadriceps are worked on in the finest quad exercises. Together, the quadriceps, found at the front of the thigh, assist in elevating the thigh and extending as well as straightening the knee. You can walk, run, leap, squat, and climb stairs more easily if you have strong quadriceps because they improve hip flexion and knee stability. So, let’s explore the different quad exercises that can be tried at home.

5 Simple Quad Exercises at Home 

Although you can perform quad exercises in the gym and at home, you can also use a quad exercises machine to perform these exercises. But here, we’ll focus on five simple quad exercises at home. 

Goblet Squat 

Here’s the method to perform Goblet Squat:

  • Position yourself with your feet slightly wider than it is hip-width apart and your toes should slightly be pointed outwards. Take a dumbbell and hold it vertically in front of you with both hands.
  • To drop into a squat, shift your weight into your heels, push your hips back, bend your knees and engage your core. Keep your back flat and your chest raised.
  • Push through your heels to stand, then clench your glutes once.

The goblet squat is a simple yet excellent exercise to start developing your quad muscles.

Eccentric Squat

To perform eccentric squats, follow the procedure below:

  • Place your hands at chest height, keep your core tight, and your feet hip-width apart. For added difficulty, you can also carry two dumbbells racked on your shoulders or one in front of your chest.
  • Gently bring your hips back and bend both knees until your thighs are parallel to the floor, completing a three-second drop into a squat.
  • Pause for a moment at the bottom of the movement, then quickly return to standing position by pressing through your heels. It will be more difficult, the longer you pause at the bottom. This amounts to one rep.

This exercise highlights your quadriceps’ tendency to stretch under load and helps strengthen the muscles even more.

Kneeling Leg Extension

Here’s how you perform kneeling leg extension: 

  • Place your hands on your hips and kneel down on the floor. Then, keep your body tall and legs and core engaged. This is your starting point for one of the best quad exercises for bad knees.
  • After that, progressively tilt your torso backwards until your butt is a few inches away from your heels, and maintain a flat back and extended hips. Pause and then carefully reverse the motion to get back to where you were before.

As you progress with this exercise, you will find that your quad muscles are working hard to keep your body straight.

Step-Up

Step-ups can be done by following the below steps:

  • Put your hands by your sides and your feet hip-width apart as you stand in front of a strong box or step.
  • Put your left foot on the box and then your right foot on it. When both feet are on top of the box, hip-width apart, pause briefly.
  • To return to where you were before, carefully place your left foot back on the ground and then place your right foot down. This is one repetition.

Step-ups work your quadriceps as well as your glutes since they include both hip flexion and knee extension. Along with men, this is also an excellent quad exercise for women.

Walking Lunge

Here’s how you perform walking lunge:

  • Place your hands on your chest and stand with both feet together. (You can carry a dumbbell in each hand to make it harder.)
  • Take a step forward, roughly two feet, and place your right foot solidly on the ground.
  • Make two 90-degree angles with your legs by bending both of your knees. To ensure that your back is flat and not rounded or arched forward, your torso should be somewhat in the front and your chest upright. Your right knee should be above your right foot, and your right quad should be parallel to the floor. You should be using your core and butt.
  • Lean forward and make a lunge with your left foot, pushing through your right foot as you do so. 

The traditional stationary lunge is enhanced in dynamic ways by the walking lunge. You’ll improve your balance and core stability because you’ll be moving.

What are the Advantages of Exercising Your Quads?

Whether you are performing quad exercises gym or at home, these can benefit you in the ways mentioned below: 

  • Enhancing your complete athletic performance
  • Protecting your knee joint from damage
  • Strengthening your knee cap stability
  • Reducing your chance of getting osteoarthritis in your knees
  • Bolstering your stability and balance
  • Making your routine tasks like sitting, bending, and walking, simpler 

Conclusion

Simply, quad exercises are the unsung heroes of a functional and healthy lower body. Quad workouts are essential to your overall health, whether you’re working out at home, at the gym, or managing problematic knees. Thus, let’s go out on this quest to tone those quads while appreciating their numerous advantages for maintaining our health and energy. Prepare to experience both the burning of calories and the victory of having stronger, more durable quadriceps!

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