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10 Best Quad Workouts at Home You Can Try

Quad Workouts at Home
Written by Sharon Williams

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.

What Are the Benefits of Quad Exercises?

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.

Plié Squat Calf 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.

Squat Jumps

  • 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.

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.

High Knee Toe Taps

  • 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.

Side Lunges

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

Side Lunges

  • 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.

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.

Single-Leg Calf Raises

  • 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.

Pistol Squat

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

Pistol Squat

  • 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.

Side Leg Raises

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

Side Leg Raises

  • 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.

Single-Leg Glute Brides

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

Single-Leg Glute Brides

  • 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.

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.

About the author

Sharon Williams

A Certified Dietitian

This is Sharon, addressing those who are currently spending some time at the local gym or planning to opt in for a particular program. Among my friends and relatives, I got a lot of people who went to the gym, took exercises for months or years, and had patience to see a fit, strong, and perfect body, but in vain. Some of them used to complain against the instructors while some of them against the equipment and tools. However, nobody would talk about the diet and nutrition they were receiving. How could they tell? I guess most of them didn’t have the idea that a balanced diet should be the foremost thing to ensure while working out regularly. Here I got the motivation to go ahead with the subject. Truly speaking, I enjoy working on this track because it feels like helping out those who really need. Are you one of them? Let’s see my blog posts on this website!

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