She Strengthens

Unlock the Power of Your Quads: 11 Exercises to Strengthen and Tone Your Legs

Your quadriceps femoris, commonly referred to as your quads, are one of the largest muscle groups in your body. Yet, they often get neglected in favor of other leg muscles like your glutes and hamstrings. It’s time to give your quads the attention they deserve. Strengthening your quads can take pressure off your knees and ankles, accelerate your metabolism, and even enhance overall leg strength.

Why Quad Strength Matters

“Making your quads strong will take more pressure off of your knees and ankles,” says Sydney Yeomans, CPT, personal trainer and Director of Fitness at BODY20. “As we build muscle, we are building a foundation for strong bones, tendons, and ligaments around the leg muscles.” Building muscle is also great for fat loss, as it increases your metabolism, resulting in more calories burned, even at rest.

Get Ready to Tone and Strengthen Your Quads

Here are the top 11 quad exercises to help you achieve stronger, more toned legs:

Bodyweight Squat

• Stand with feet shoulder-width apart
• Bring hips back as if sitting down, keeping chest open and lifted
• Stand back up
• Aim for 8-10 reps and 2-3 sets

Weighted Squat

• Hold a dumbbell or kettlebell at chest level
• Sink hips back like sitting down in a chair
• Return to starting position
• Repeat for 2-3 sets of 8-10 reps each

Elevated Heel Squat

• Elevate heels on a heavy hardcover book or two rolled towels
• Stand with feet closer together than shoulder-width
• Send hips back like sitting in a chair while keeping chest upright
• Return to starting position
• Repeat for 2-3 sets, aiming for 8-10 reps per set

Sissy Squat

• Stand in a neutral athletic stance
• Lift heels off the ground as you slowly lean backwards
• Bend knees and sink down as low as possible while balancing on the balls of your feet
• Return to starting position
• Repeat for 2-3 sets with 8-10 reps each

Cyclist Squat

• Elevate heels on a textbook or rolled towels, keeping feet just a few inches apart
• Sink back as if sitting in a chair
• Slowly return to original position to complete the rep
• Aim for 2-3 sets with 8-10 reps per set

Split Squat

• Start with one leg in front of you and one leg behind you
• Sink back leg down as low as possible, allowing front leg to bend into the squat
• Return to starting position
• After 8-10 reps, switch sides
• Repeat for 2-3 sets

Wall Sit

• Stand with back and shoulders flush against a wall
• Sink down like sitting in a chair, with thighs parallel to the floor and forming a 90-degree angle with lower legs
• Hold this position for 45 seconds to one minute
• Repeat for 2-3 sets

Lunge

• Stand with feet hip-distance apart
• Step left foot out, keeping upper body straight
• As it bends, keep front knee behind toes while back knee lowers
• After eight reps, switch legs
• Repeat for 2-3 sets

Reverse Lunge

• Stand in the same stance as a lunge
• Step one foot behind you, keeping upper body straight as you lower your knees
• Return to original stance to complete the rep
• Switch legs after eight reps
• Repeat for 2-3 sets

Walking Lunge

• Stand with feet hip-distance apart
• Move into a lunge by stepping one foot out directly in front of you and bending your knee to sink into move
• Fluidly, move through your starting stance and into a lunge with the opposite leg
• Each lunge will move you forward like you’re walking
• Repeat for 8-10 reps and 2-3 sets

Quad Stretch

• Stand in a relaxed athletic stance
• Bend one knee behind you and grab that foot with your hand on the same side
• Hold the stretch for several seconds before switching sides

By incorporating these exercises into your workout routine, you’ll be on your way to stronger, more toned quads. Remember to start slow and gradually increase the intensity and frequency of your workouts as you build strength and endurance. With consistent effort, you’ll be sporting thunder thighs in no time!