10 Best Quad Exercises You Can Try at Home

Doing quad exercises at home is not only just easy and cost-efficient but also effective and comfortable. You don’t need any machine or equipment to do these quad workouts. You just only need your aspiration. Motivation is another thing that you need to maintain the regularity of quad exercises at home. Here is the list of 10 best quad exercises that you can try at home to keep your fit and healthy.

Bodyweight Squats

Bodyweight squats are arguably the most popular quad exercises at home.  They help you get a flat belly and strengthen your quads. It is one of the best quad strengthening exercises also.

  • Stand with your feet wide apart from one another at the width of your shoulder and place your body weight on your feet.
  • Bend your knees as you would do to sit on a chair. Your thighs should be parallel to the ground.
  • Stand again using the momentum of your hands bonding each other at a full-stretch.

bodyweight-squats

Reverse Lunges with Knee Lifts

It strengthens your thighs and your legs.

  • Use your left foot to move backward by one step while you are standing on a bodyweight position. Bend your both knees to create a 90-degree angle in your right leg.
  • Press on the right leg to stand up while your left leg is behind. Your upper part of the body should be straight.
  • Repeat the process with the other foot now.

Reverse-Lunges-with-Knee-Lifts

Plié Squat Calf Raises

This exercise helps you to keep your balance right and strengthens your calves.

  • Stand with feet wider than the bodyweight squat position. Keep your hands stretched straight to your chest holding each other.
  • Bend your knees to go to the sitting position.
  • Raise both of your calves together and stand on your toes and wait for 2 to 3 seconds.
  • Repeat the process.

Plie-Squat-Claf-Raises

Squat Jumps

Squat Jumps are the best quad exercises that work on your full body. They are also called quadriceps exercises as they work on your quadriceps.

  • Stand with your feet in the bodyweight squat position. Follow all the instructions of the bodyweight squats.
  • Then instead of standing up, jump up into the air to straighten out your legs. For having the momentum to jump, swing your arms down to your both sides.
  • Keep your chest lifted and back straight.
  • Soften your knees to land back at the floor.
  • Repeat the process.

Squat-Jumps

High Knee Toe Taps

High knee toe taps are a bit difficult for the beginners, but they are effective quad strengthening exercises that improve the muscle of the whole body.

  • Stand and keep your hands on both sides of your waist facing a bench, chair, or a box.
  • Tap your left toe on the bench and then quickly swap the legs to tap your right toe.
  • Keep your body straight and your chest lifted.

High-Knee-Toe-Taps

Side Lunges

Side Lunges are comparatively easy quad exercises. However, they are mighty effective for your legs, thighs, and belly.

  • Stand with your feet touching each other.
  • Stretch out your right feet to your right and place it there to bend your right knee and push your butt back. Meanwhile, you should keep your left leg straight.
  • Keep your core tight and chest lifted.
  • Repeat the process on the other side.

Side-Lunges

Single-Leg Calf Raises

Single-Leg Calf Raises are also some easy quad exercises. It is quite similar to the Plié Squat Calf Raises except it is done with only one calf at a time.

  • Raise one of your knees to hip level keeping your toes pointed. You can place your hands on your waist or behind your head depending on your stability.
  • Raise the other foot’ heel off the floor, so your body weight rests on your
  • Wait for 2 to 3 seconds and then repeat the process.
  • Change the leg after doing 8 to 10 squats.

SIngle-Claf-Raises

Pistol Squat

This squat exercise is almost similar to the general bodyweight squat and has the same effects.

  • Stand with your feet touching each other.
  • Bend your knees as you would do to sit on a chair. Your thighs should be parallel to the ground.
  • While bending your knees, lift one of your legs and stretch it straight.
  • Stand again using the momentum of your hands bonding each other at a full-stretch.

Pistol-Squats

Side Leg Raises

Side Leg Raises are the easiest squad exercises you can do at home lying down on your exercise mat.

  • Lie on the exercise mat on your left side and keep your body straight.
  • Lift your shoulder and head placing the weight on your left hand. Place your other hand on your waist.
  • Lift your right leg toward the ceiling with a controlled motion. Don’t lift anything else without the right leg.
  • After doing some raises, change the position of your lying side.

Side-Leg-RAises

Single-Leg Glute Brides

This exercise is not also so difficult to perform. It builds your thighs and hips. It also flattens your belly.

  • Lie on the exercise mat on your back and keep your knees bent and your feet flat on the floor.
  • Stretch out your right leg keeping your thighs parallel to each other.
  • Now, press left feet on the ground to lift your hips up. It should squeeze your glutes.
  • Hold for 2 seconds.
  • Repeat the process with the other leg.

Single-Leg-Glute-Raises

These are the most common and best 10 squad exercises that you can try at home to build your legs and hips. Some of these squad exercises can flatten your belly also. The benefits of these exercises are countless and yet they do not cost you a penny. You might also watch some exercise videos to do them perfectly at your home.

Products You May Consider

Bestseller No. 2
Sparthos Thigh Compression Sleeves (Pair) – Quad and Hamstring Support – Upper Leg Sleeves for Men and Women – Made from Innovative Breathable Elastic Blend – Anti Slip
  • PAIN RELIEF AND FAST RECOVERY - Recommended by trainers and doctors, Sparthos thigh sleeves will provide relief from injuries around the thigh, hamstrings, quadriceps, and groin areas. Get through your day without pain and discomfort.
  • INCREASE YOUR PERFORMANCE - Created for extra stability and support, Sparthos Thigh Sleeve will compress the thigh stimulating blood flow and delivering more oxygen. These are the key factors of fast recovery. Tear through your workout without slowing down.
  • SPARTHOS KNOWS NO LIMITS! - Wear it at home, work or in the gym. Wear it during day and night. We have created a perfect sleeve that knows no limits! Professional athlete, a bank employee, a full-time mom, or anyone in between, they all use Sparthos. And you? What are you waiting for?
  • YOU DESERVE THE BEST - Tight and discreet Sparthos thigh sleeve fits like a second skin. Crafted from top quality breathable yarn, with silicon strips to keep the sleeve just in the right place. No slipping or rolling off. Are you ready to leap ahead into a life full of motion?
  • ORDER NOW - You have no risk our 100% happiness guarantee!

(0) Comments

No comment posted yet!

Leave a comment


Best Rowing Machines In 2018 For Full Body Workouts | Fittingguy