8 Easy To Do Quad Exercises For Stronger Legs And Knees

Quad Exercises

Your leg-workout routine is just incomplete without the quad exercises. Strengthening your quads or quadriceps muscles will help you get strong legs, will improve the stability of your knee, and will also help to reduce the risk of any knee injury. There are four muscles that locate on the front of the thigh and they are known as the quads. When you perform quad exercises you target those four muscles. These exercises help you to get a toned lower body and burn calories too. Whether you have just started doing exercises or just want to amp up your workout routine, these are the best quad exercises that you need to incorporate into your leg workout routine.

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Quadriceps consist of mainly four muscles. Rectus femoris, Vastus medialis, Vastus lateralis, and Vastus intermedius. And these muscles work together to help you extend your knee, stabilize your kneecap, and flex your hip. So when you perform quad exercises, you generally target these 4 quad muscles. 

Benefits Of Doing Quad Exercises:

Leg muscles are often underworked. But to build up strong quads, you really need to perform the quad exercises. We can’t deny that working your quadriceps takes a lot of effort. It targets your glutes, core, hamstrings, and they are the best exercise that you can do to strengthen your lower body. Want to know how they are so beneficial? Check the list below:

  • Help you walk, run, sit, jump and bend easily. 
  • Also, increase your jump height.
  • Improve your overall athletic ability. 
  • Your body balance and stability increase.
  • Help you bend, straighten or extend your knee easily. 
  • Support and stabilize your knee.
  • Reduce your risk of injury and increase the power of your leg. 
  • Improve endurance. 
  • Reduce the chance of developing knee osteoarthritis. 
  • And, obviously, burn a lot of calories. 

Now let us move onto some of the best quad exercises and the best thing about these exercises is that you can perform them being in the comfort of your home without using any special equipment. Some of the exercises may require you to use dumbbells. But you can substitute dumbbells with water bottles too. 

Easy To Do Quad Exercises For Stronger Legs And Knees:



Perform it with weight or without weight, squat is hands down the best overall exercise to perform. The squat is excellent in strengthening the muscles of your legs that include quads, calves, and hamstrings too. Apart from toning your leg muscles, it also sculpts your butt, abs, and hips. It excellently targets your quad muscles and glutes and strengthens your lower back and knee joint. If you want to burn fat and want to lose weight all at the same time, swear by squat.

Wall Sit:


One of the most beloved quad exercises that do not require any equipment and just require a firm stable wall, wall sit can be performed anywhere and any time. Also known as wall squats, this exercise is very effective in building strength and endurance in your calf muscles, glutes, quads (especially at the front section of the thigh), and core muscles. Wall sit can be performed for 30 to 60 seconds at a stretch for at least 3 sets. When done correctly, it also helps to lose belly fat.



Another easy-to-do exercise that works excellently on all the lower-body muscles, step-ups burn calories, shape your legs, and target the quads. To make the exercise more challenging, you can also do dumbbell step-ups where you just require to hold weight in each hand and perform the normal step-up exercise. Choose a lower-height box when you are just starting off with the exercise. Because all you need is to be comfortable with your leg movement. Take a weight in your hand or go without weight, this exercise is gonna make a remarkable difference in the health of your leg muscles. It also shapes your booty making it look attractive.

Squat Jump:


It is more power-packed than normal squats and works on your leg muscles, lower abs, and glutes. 

If you are looking out for one of the best quad exercises that will help you to maintain a healthy heart, will tone your butt and legs, and will also strengthen your lower body, a squat jump must be incorporated into your exercise routine. Plus it helps to shed those stubborn extra kilos too.

Straight Leg Raises:

A floor exercise that efficiently tones, strengthens, and maintains the health of the muscles of your abdomen and legs, leg raises are fuss-free and can be performed anywhere lying down on a flat surface. Like all the other quad exercises, it also works on your glutes, quads, calf muscles, and hamstrings and with regular practice, gifts you a super attractive lower body. 

Short Arc Quads:

By contracting the muscles of the quadriceps, the short arc quad exercise excellently shows you result on your knee health. The best thing about this exercise is that it strengthens your quad muscles without having you do much knee movement. As you progress, you can increase the difficulty level of the exercise by adding weight to your ankle or by wearing a shoe. 

Walking Lunge:


Another very simple exercise that strengthens your core and leg muscles, walking lunge can be performed with weight or without weight. This is one of the most effective quad exercises that works your quads, hamstrings, core, and glutes and helps to improve your posture, balance, and increases your body flexibility. While moving forward, remember not to touch the ground with your back knee. This can injure your knees. Do 20 reps for alternative sides.

Long Arc Quad Exercise:


To strengthen your quads, to increase the flexibility of your leg muscles and knees, and also to strengthen your joint before and after joint replacement surgery, long arcs are one of the best quad exercises to resort to. It is really easy to perform. You just need to sit on the edge of a table or a chair with your knees bent. Now gently and slowly lift one leg and straighten it as much as possible. You need to pull back your toes toward you in order to feel the stretch. Hold the straightened position for a couple of seconds and then slowly get back to the starting position. Do the same with your other leg too. It is easy to practice. As you progress, do the exercise wearing shoes or by adding weight to the ankles. You can do 5 to 15 reps, 3 times a day for each leg.

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