Exercises for Quads: 5 Best Ones to Add to Your Routine

Exercises for quads boost athletic performance in several ways. They help reduce stress on the knees, enhance stability of the knee cap, improve jump height, and protect the knee from pain and injuries.

When done consistently, quadricep exercises reduce risk of knee osteoarthritis and promote muscle stability and balance. The best part about doing exercises for quads is that they make everyday movements, including walking, sitting, standing, and bending, much easier and more convenient to do.

Fortunately, creating a quad-focused leg day isn’t complicated. All you have to do is put together quadricep exercises that target all four muscles of the quads, namely the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius.

In this article, we will look at a few of the best exercises to target and strengthen the quadriceps muscles.

Best exercises for quads

Here’s a look at five of the best exercises that work wonders on the quadricep muscles:

#1 Bulgarian split squat

Certain exercises for quads work unilaterally. (Photo via Pexels/MART PRODUCTION)

One of the best exercises for quads, the Bulgarian split squat not only strengthens the quads but also targets the calves, hip flexors and glutes. It's an intermediate-level unilateral exercise that helps improve muscle imbalance on both sides.

To do a Bulgarian split squat:

Stand in front of a bench or step, and ensure that the platform is at your knee level. Keep your feet at hip-width distance, chest up, and gaze straight ahead.
Place your left foot in the forward position and right foot on top of the step behind you.
With the back straight, lower your right knee towards the floor, and stop when it nearly touches the ground.
Pause and press your left foot into the floor while pushing the top of the right foot into the bench.
Return to the starting position, and repeat the exercise for a few reps before switching legs.

#2 Walking lunge

The walking lunge is a great quadriceps stretch, as it gently stretches the leg muscles while also engaging the core. It's one of the easiest exercises for quads that helps enhance overall leg strength by targeting the hamstrings and glutes too.

To do a walking lunge:

Stand straight with your feet at shoulder-width distance, and place your hands on your hips or your waist. You can also hold a dumbbell in each hand to make the exercise more challenging.
Step forward with your right foot, and slowly lower down till the front knee gets at a 90-degree angle and the left shin is parallel to the floor.
Pause at the bottom, and take a step forward with your opposite leg. Continue to alternate sides, and repeat the exercise.

#3 Step-up

Step-ups involve hip flexion and knee extension. (Photo via Pexels/Anna Shvets)

Step-ups are also among some great exercises for the quads, as they involve hip flexion and knee extension and also target the glutes.

To do a step-up:

Stand straight in front of a step or box, and place your hands on your sides. Position your feet at hip-width distance.
Step onto the box with your right foot and follow with your left.
Pause at the top, and slowly return your right foot back to the floor, followed by your left to complete one rep.
Continue the exercise for a few more reps.

#4 Squat jump

Squat jumps are a great plyometric exercise that targets and strengthens the quads while also elevating heart rate. It's one of the easiest exercises you can do on your leg day.

To do a squat jump:

Take a squat position with your knees bent, feet under the shoulders, and toes facing forward. Keep an upright torso, and place your hands together in front of your chest.
Press through your feet to straighten your legs, and immediately jump off the floor as high as you can. Simultaneously, swing your arms straight behind your body.
Land back softly on the floor in a squat position, and repeat the exercise.

#5 Goblet squat

Goblet squats engage the core muscles. (Photo via Pexels/Andrea Piacquadio)

The goblet squat is one of the best exercises for quads that also strengthens the back and equally engages the core muscles as well.

To do a goblet squat:

Stand with your feet at a hip distance or slightly wider. Position your hands in front of your chest, or grab a dumbbell with both hands at chest height.
Engage the core muscles, and push your hips back as you lower yourself into a deep squat. While squatting, keep your chest upright and back straight.
Squat down till the thighs are parallel to the floor. Slowly stand back up by pressing through your feet.
Repeat the exercise.

The aforementioned exercises for quads are some of the most effective ones you can add to your lower or full body workout routine.

The best part is that you can do these quad exercises at home without any exercise tools. Start slowly, and as you become stronger and gain more confidence, increase the number of reps.