I thought I've been hitting all the muscles in my leg workouts, until I did back-to-back days snowboarding. The lifts were still spinning and there was plenty of snow to shred, but my quads were on fire and nearing burnout. I had to call it a day.
That's when I realized I needed to up the quad exercises in my routine to prep for my next ski trip. For me, it's about so much more than showing off Carrie Underwood-level sculpted legs.
Even if you're not aiming for more slope time, no leg day is complete without quad exercises in the mix. (And hamstring exercises and calf moves, too.) Your quadriceps muscles, which are located on the front of your legs between your knees and your hips, are responsible for everything from keeping your knees in proper alignment to helping you walk, run, and jump like a boss.
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Incorporating quad exercises into your routine helps you move better in many ways. "Your quads are responsible for extending your knees and supporting your knee joints," says Kristina Earnest, CPT. "Each time you walk, stand up from a chair, climb stairs, jump, run or kick quads are working. Keeping your legs strong will allow you to continue to perform these activities and help you to live independently throughout your life." Not to mention improve your ski and snowboard experience.
Meet the expert: Kristina Earnest, CPT, has more than a decade of experience leading cycling and strength classes and founded Kristina Earnest On Demand.
Ready to fire up those legs and build a strong, balanced lower body? Look no further than the following quad exercises, which are trainer faves. They're easy to level up in a few ways: You can play with your tempo (or speed) for more time under tension, add jumping for power, or advance them with dumbbells or a kettlebell so that you can keep seeing results as you get stronger.
For a full leg workout that really hits the fronts of your thighs hard, mix and match a few of the following quad exercises and get ready to burn.
Time: 20 minutes | Equipment: box or step, kettlebell or dumbbells, resistance band | Good for: quads, lower body
Instructions: Select four or five of the exercises below. Complete the indicated reps for each, rest for 15 seconds, then continue on to the next. Once you've performed all of your moves, recover for one minute. Then, repeat twice more for a total of three rounds.
1. Squat
Why it rocks: This quintessential lower-body exercise mimics all sorts of everyday movements and challenges all of your major leg muscles, including the quads.
How to:
- Stand with feet parallel and shoulder-width distance apart, arms at sides.
- Engage core and push hips back as if lowering into a chair while simultaneously reaching arms forward until clasped at chest height. Keep torso upright and spine straight, press knees outward, and distribute weight evenly between both feet.
- When thighs are parallel with the floor, press through heels to reverse the movement and return to start.
- That's 1 rep. Perform 10.
Pro tip: For an extra challenge, slow the lowering portion of your squat to a count of three.
2. Single-Leg Box Squat
Why it rocks: Not quite ready for pistol (a.k.a. full single-leg) squats? The single-leg box squat is a great place to start, and challenges your single-leg strength and balance.
How to:
- Start standing facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides.
- Engage core, bend left knee, and push hips back to sink down into a single-leg squat until butt touches box, simultaneously extending arms out straight in front of body and right foot out slightly for balance.
- Once seat taps box, press through left foot to return to standing position.
- That’s 1 rep. Perform 10 on each side.
Pro tip: If needed, gently rest right heel on floor throughout the movement for more stability.
3. Step-Up
Why it rocks: Whether you're hiking or hauling it up a flight of stairs, this functional exercise builds the quad strength you need to tackle all sorts of daily activities.
How to:
- Start standing facing a box or other sturdy, elevated surface with hands on hips. Engage core, then step left foot up onto the box.
- Press through left foot to re-straighten left leg while driving right knee forward in front of body and up to hip height, maintaining a 90-degree bend in right knee and coming to balance on left leg on top of box.
- Return to starting position.
- That's 1 rep. Perform 10 on each side.
Pro tip: Keep torso as upright as possible and avoid using momentum (like swinging forward or pushing off back foot).
4. Split Squat
Why it rocks: The perfect intro to single-leg work, the split squat makes your front quad work extra hard.
How to:
- Stand tall with right foot forward and left back (as if standing on railroad tracks), hands on hips. Keep both legs straight and lift up onto ball of back foot.
- Engage core, keep torso upright, and bend both knees to lower body until back knee hovers just above floor or gently taps down.
- Press through front foot to straighten legs and return to start position.
- That's 1 rep. Perform 10 on each side.
Pro tip: Press front knee outward throughout the movement to keep outer glutes active and keep hips as square as possible.
5. Squat Jump
Why it rocks: This plyometric version of everyone's favorite leg-day move requires power, upping the ante for your quads and spiking your heart rate.
How to:
- Start in a squat (feet under shoulders, toes facing forward, thighs parallel to floor) with torso upright and hands clasped in front of chest.
- Press through feet to straighten legs and jump up off the floor while swinging straight arms behind body.
- Land back in a squat position.
- That's 1 rep. Perform 10.
Pro tip: Land softly and keep core tight to avoid stressing lower back.
6. Bulgarian Split Squat
Why it rocks: This single-leg exercise puts a lot of emphasis on your working side and challenges your balance.
How to:
- Start standing tall with right foot forward and the left back, top of left foot resting on a box and hands on hips, or with a dumbbell in each hand for an added challenge.
- Shift weight into front right foot, engage core, keep torso upright, and bend at both knees to lower body until back knee hovers just above floor or gently taps down.
- Press through right foot to straighten legs and return to start position.
- That's 1 rep. Perform 10 on each side.
Pro tip: Press front knee outward throughout the movement and keep hips as square as possible.
7. Split Squat Isometric Hold
Why it rocks: Isometric moves put the working muscles under constant tension, which is key for boosting muscular endurance.
How to:
- Start in a kneeling position with right toe tucked under, 90-degree bends in both knees.
- Lift right knee 1-2 inches off the ground. Maintain an upright posture and keep core engaged.
- Hold for 30 seconds, then proceed to the next move.
8. Goblet Squat
Why it rocks: This must-do move makes loading your squats with weight comfortable (and shows your back and abs some love, too).
How to:
- Hold a kettlebell (or the head of a dumbbell) at chest height with elbows bent and close to ribs. Stand with feet shoulder-width apart and toes slightly turned out.
- Engage core and push hips back as if lowering into a chair. Keep chest upright and spine straight; push knees outward and distribute weight evenly through feet.
- When thighs are parallel with the floor, press through feet to reverse the movement and return to start position.
- That's 1 rep. Perform 10.
Pro tip: Keep weight in heels throughout entire movement.
9. Reverse Lunge
Why it rocks: This beginner-friendly lunge builds single-leg strength for a balanced lower body.
How to:
- Start standing tall with feet directly beneath hips and arms at sides, holding dumbbells.
- Engage core and take a big step back with right foot. (Modification: Perform the move with bodyweight only.)
- Keeping front knee in-line with front foot, bend both legs until back knee taps floor directly beneath hip. (If modifying with bodyweight, simultaneously bend arms and bring hands together at chest height.)
- Push through feet to reverse the movement and return to start.
- That's 1 rep. Perform 10 on each side.
Pro tip: Keep core tight to avoid putting stress on lower back.
10. Curtsy Lunge
Why it rocks: In addition to your quads, this lunge variation hits your inner thighs and outer glute muscles more than most.
How to:
- Start standing with feet hip-width apart.
- Take a big step back with left leg, crossing it behind right side.
- Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible.
- Return to standing. That’s 1 rep. Perform 10 on each side.
Pro tip: Press right knee outward throughout movement to engage side-butt (a.k.a. glute medius) muscle. No band? No problem. Just clasp hands in front of chest.
11. Squat Walks
Why it rocks: To keep your chest upright and spine long as you change levels, you have to really engage your core, making this a double-whammy abs blaster too.
How to:
- Stand with feet shoulder-width apart, and cross hands in front of chest.
- Slowly sit hips back and down into a half squat position.
- Keeping hips stable, lower right knee down to the ground, followed by left.
- Bring right foot forward, followed by left, and return to half-squat position. That’s 1 rep. Perform 10 reps.
Pro tip: Keep the movement slow and controlled, avoiding the temptation to use momentum to stand up from the knees.
12. Pistol Squat
Why it rocks: In addition to working single-leg strength, this exercise also challenges your dynamic balance.
How to:
- Start standing with feet hip-distance apart.
- Lift right leg while sitting hips back and bending left knee, bringing body as low as possible while keeping torso upright. Arms can be held out in front of chest or out to sides for balance.
- Driving through left heel, stand up to return to start.
- That's 1 rep. Try for 5 to 10 reps.
Pro tip: Practice using TRX straps for support until you are strong enough to do this advanced bodyweight move.
13. Isometric Squat
Why it rocks: Seemingly simple isometrics are a great way to really burn out your legs at the end of a workout.
How to:
- Start standing with feet parallel and shoulder-width apart, arms at sides.
- Engage core push hips back, and bring arms forward to clasp at chest height as you lower down slowly.
- Pause when thighs are parallel with the floor.
- Hold for 30 seconds, then proceed to the next move.
Pro tip: Up for an extra challenge? Hold a weight in goblet position.
14. Back Squat
Why it rocks: The sky is the limit with leveling up this variation. This setup allows you to grab your heaviest dumbbell or load up the barbell and see what your quads are capable of.
How to:
- Start standing with feet parallel and shoulder-width apart, holding a dumbbell in both hands and resting behind neck.
- Engage core, push hips back, and lower down slowly until thighs are parallel with the floor.
- Press through feet to reverse the movement and return to start. That's 1 rep. Perform 10.
Quad Exercises FAQ
1. What is the best exercise for quads?
"The back squat is without a doubt the most effective exercise you can do for building quad strength, power, and size," says Earnest. "It also allows you to use a wide variety of weight, which maximizes tension on your muscle fibers and muscle growth. There are very few limits here, and who doesn’t love leveling up!?" Here. For. It.
2. Can you strengthen quads without squats?
"There are ways to get creative with your training," says Earnest. For example, walking lunges and step-ups are two rockstar strength moves for quads. As a bonus, they both help with stability and muscle imbalances.
Cardio faves also engage and strengthen the quads, according to Earnest. Running, climbing the stairs, cycling, and kickboxing work your quads (plus other muscles) while improving cardiovascular endurance.
3. What causes weak quads?
If most of your day involves sitting at a computer, that's likely the culprit. Your lifestyle choices (oops another Netflix marathon on the couch) and a sedentary job can cause weak quads, says Earnest.
You'll know if your thighs aren't as strong as they could be. "Some signs that your quads are weak are repetitive injury and pain," says Earnest. "That is why it is essential that we incorporate strength days into our exercise regimen, every day tasks rely on our lower body strength."
4. How do you recommend making quadriceps stronger?
Upping your quad strength actually doesn't take as much time as you might think. "I recommend training your legs one to two times per week with a minimum three days of rest in between," says Earnest. "This gives our muscles time to recover and reboot before our next session so we can get the most out of our workout."
There are benefits to incorporating bodyweight moves and weights. "Dumbbell training may deliver faster, larger muscles, I do like to incorporate bodyweight work into my lower body circuits," says Earnest. "Not only does bodyweight work prepare us to use proper form under tension, but it also greatly helps our flexibility and mobility, which decreases risk of injury."
