10 Quad Exercises to Amp up Your Leg Day

Working out your quad muscles is a cornerstone of any good exercise program. We all can benefit from strong upper leg muscles to do everything from helping us stand up from a chair to giving us explosive power for sprinting and jumping.

“When we don’t have good strength in our quadricep muscles, the knee can become unstable, leading to injuries of the knee joint, like tears in your meniscus or ACL,” says exercise physiologist and certified personal trainer Karen Feakes, CPT. “They play a large role in preventing falls and maintaining balance and control, too.”

Best quad exercises

There’s no shortage of ways to give your quads a good workout. Walking works your quads. Even standing up out of your chair, off the couch or off the toilet engages your quadriceps.

But your quads also deserve dedicated attention as part of your regular fitness routine. Feakes recommends these 10 exercises to strengthen and stabilize your quads.

Note that many of these exercises can use weights to create additional resistance. Always be mindful of your limitations and take care not to overload. Think about your exertion on a scale of one to 10, with 10 being I have to stop NOW. Aim for between five and seven.

And if you’re new to exercise or have specific goals you want to reach, consider consulting a fitness professional for personalized guidance.

1. Air squats

Basic squats and squat variations are some of the most common exercises for your quads. Proper form is key to working the right muscles without putting extra strain on your lower back, hips, knees or ankles.

1. Stand straight with your knees shoulder-width apart and your toes turned slightly out.
2. Lean your top half forward and push your butt back, like you’re about to sit in a chair. Your back should be in a straight line — no arching or rounding.
3. Bring your hands near your chest. You can either grasp your hands together or make fists.
4. Keeping your knees wide, bend your knees deeply and lower your butt until your thighs are parallel to the ground. Keep your back in a straight, diagonal line from your head to your butt.
5. Hold for a few seconds.
6. Push back up through your heels to straighten your knees, maintaining a straight back.
7. Repeat for 10 repetitions.

2. Sit-stand

If you’re not quite ready to squat mid-air, you can use a chair to practice the same motion.

1. Stand straight with a chair just behind you. It’s best to use something like a dining room chair without a cushion. But any chair will do in a pinch.
2. Assume the squat position: Knees shoulder-width apart, toes turned slightly out, butt back.
3. Keeping your knees wide, bend your knees deeply and lower your butt until you’re sitting in the chair.
4. Sit for a few seconds.
5. Push back up through your heels to stand up. Keep your back straight.
6. Repeat 10 times.

3. Goblet squats

Ready to kick up the intensity a bit? Try adding a bit of weight.

1. Get in position like you’re about to do an air squat.
2. Hold a kettlebell or dumbbell in your hands, at your chest.
3. Sink even deeper than an air squat, getting your butt as close to the ground as you can. Use the weight to counteract your weight and keep your balance.
4. Hold for a few seconds.
5. Push your heels into the ground as you return to a standing position.
6. Repeat 10 times.

4. Back squats

This type of squat also uses weight to increase the load in your quads, as well as targets your glutes, lower back and hamstrings. You’ll need a weighted bar for these.

1. Stand with your legs shoulder-width apart just as you would for an air squat.
2. Rest a weighted bar on your shoulders, behind your head.
3. Sink into a squat, stopping when your thighs are parallel to the floor.
4. Hold for a few seconds.
5. Push back to standing.
6. Repeat 10 times.

5. Front squats

You can also use a weighted bar in front of your body. This creates a good workout for your quads, as well as your abs and upper back.

1. Start by standing as you would for an air squat.
2. Rest a weighted bar on the front of your shoulders. Bend your elbows and use your hands to hold it in place. Keep your palms facing out.
3. Sink into a squat, stopping when your thighs are parallel to the floor.
4. Hold for a few seconds.
5. Push back to standing.
6. Repeat 10 times.

6. Forward lunges

Lunges help strengthen and tone your quads. You can perform them with one leg at a time, or alternate legs with each lunge to also work on balance and stability. If you’re looking for an additional challenge, hold a dumbbell in each hand.

1. Stand up straight with your legs hip-width apart.
2. Hold a dumbbell in each hand.
3. Step your left leg forward into a lunge position; both knees bent to 90 degrees, sinking your hips low.
4. Return to the starting position.
5. Continue for 10 repetitions on each leg.

7. Supine leg lifts

“Supine” means lying on your back. You can do supine leg lifts with or without resistance. Try using ankle weights or a resistance band to increase the load and give your quads some more work.

1. Lie flat on your back on the floor.
2. Bend your right knee and keep your left straight.
3. Keeping your back pressed flat to the floor, raise your left leg until your knees are at the same height.
4. Hold for a beat.
5. Lower your left leg back to the ground, keeping it straight.
6. Repeat for 10 repetitions.
7. Do 10 repetitions lifting your right leg.

8. Step up

Walking up steps is a boon for your quads. You can get a good quad workout in just going up a set of stairs or by using a single stair or an exercise step platform. For a challenge, try using a workout bench or other elevated (very stable!) surface as your step.

1. Stand with the step in front of you.
2. Step on it with your left foot and then your right.
3. Step off with your left foot and then your right.
4. Repeat 10 times or more.

Increase your speed to get a heart-pumping cardio workout while you’re at it.

9. Trailing leg

Similar to a step-up, this exercise uses a step. Instead of alternating feet, you shift your weight to work out one leg at a time.

1. Stand with the stepper in front of you.
2. Step on it with your left foot, leaving your right foot dangling.
3. Move your weight back to your right foot, lifting your left foot slightly off the stepper.
4. Repeat for 10 repetitions.
5. Do the same with your right foot on the stepper.

10. Seated leg extension machine

Hitting the gym and looking for the machine to get your quads in gear? Feakes suggests the seated leg extension. You can use this machine to work out both legs at the same time or try one at a time.

• Sit with your back against the backrest of the machine.
• Bend your needs 90 degrees.
• Slowly lift your leg(s) until they’re parallel with the floor.
• Pause for a moment.
• With good control, lower your legs back to a 90-degree angle.
• Repeat for 10 repetitions.

Bottom line? There’s a lot to be gained from strong, stable quads. If you’re not comfortable starting a program on your own, a qualified personal trainer can help. And always check with a healthcare provider before beginning an exercise routine.