12 Quad Exercises to Do at Home for the Perfect Workout

Did you know you can build your quadriceps without having to step foot in a gym? In this article, you’ll discover 12 effective quad exercises you can do from home. Each exercise is designed to engage your quads while helping you build both your stability and mobility. With these exercises, leg day just got a lot easier. 

What are Quad Muscles?

Understanding the muscles you're engaging in can enhance your workouts and help you recognize which areas are being activated when you feel the burn. The quadriceps, or quads, are a group of four muscles that play a crucial role in movement and stability. They include:

• Rectus femoris: This long muscle stretches from the hip bone to the kneecap. It plays a key role in flexing the hip and extending the knee, making it essential for activities like running and jumping.

• Vastus lateralis: The largest of the quadriceps, this muscle runs along the outer thigh and connects the femur to the kneecap. It contributes significantly to knee extension and helps stabilize lateral movement.

• Vastus medialis: Found on the inner part of the front thigh, this muscle not only aids in extending the knee but also supports the kneecap's alignment, reducing the risk of knee instability during dynamic movements.

• Vastus intermedius: Situated between the vastus lateralis and vastus medialis, this muscle lies beneath the rectus femoris on the front of the thigh. It assists in straightening the knee and contributes to overall quad strength.

What are the Benefits of Performing Quad Exercises?

Joining a gym or working out at home can be a great way to target and strengthen your muscles, including the quadriceps, or quads, which are a group of four muscles that play a crucial role in movement and stability. Understanding the muscles you're engaging in can enhance your workouts and help you recognize which areas are being activated when you feel the burn. The quads include:

• Preventing knee injuries: Strong quads provide support to the knee joint, reducing strain and lowering the likelihood of damage.

• Enhancing kneecap stability: Improved muscle strength helps maintain proper alignment of the patella, minimizing discomfort or instability.

• Boosting balance and overall stability: Strong quadriceps contribute to better coordination, making activities like standing on uneven surfaces or performing dynamic movements safer and more efficient.

• Lowering the risk of knee osteoarthritis: Strengthened muscles help absorb impact and reduce wear on knee cartilage, protecting against degenerative joint conditions.

• Improving athletic performance: Enhanced quad strength can increase speed, agility, and power, aiding in sports and other physical activities.

• Increasing jump height: Strong quadriceps generate the explosive power needed for higher jumps and faster takeoffs.

• Easing daily movements: Tasks such as walking, squatting, bending, and sitting become more manageable as your quads grow stronger and provide better support.

12 Best Quadriceps Workouts Suitable For Home Practice

1. Bodyweight Squat

Bodyweight squats build lower body strength, targeting the quadriceps, hamstrings, glutes, calves, core, and spinal erectors. As one of the bodyweight exercises you can incorporate into your routine, they enhance mobility, balance, and coordination, making daily movements easier. This exercise boosts functional strength, supports joint health, and is convenient for workouts anywhere.

Here’s how to do the Bodyweight Squat:

1. Stand with feet shoulder-width apart, toes slightly turned out.

2. Tighten your core and keep your chest lifted throughout the movement.

3. Push your hips back and bend your knees, lowering your body until your thighs are parallel to the floor.

4. Briefly pause at the bottom, then press through your heels to return to the standing position.

2. Squat Jump

Squat jumps are a plyometric exercise that boosts lower body strength, explosiveness, and endurance. They target the quadriceps, hamstrings, glutes, calves, and core, enhancing power, agility, and jump height. Adding TRX squats to your routine can further improve stability and control while targeting the same muscle groups. Both exercises improve calorie burn, bone density, coordination, and balance, supporting overall fitness and functional movements.

Here’s how to do the Squat Jump:

1. Stand with feet shoulder-width apart, toes pointing slightly outward, and arms by your sides.

2. Push your hips back, lower your body until your thighs are parallel to the floor, and keep your chest up.

3. Jump straight into the air as high as possible, swinging your arms for momentum.

4. Land on the balls of your feet, immediately lowering into a squat to reduce impact and prepare for the next rep.

3. Bulgarian Split Squat

The Bulgarian split squat is a unilateral exercise that strengthens nearly ever major muscle group in the leg. It's a good one-two punch to include alongside our at-home hamstring workout circut and also targets the glutes and calves. It improves muscle balance, flexibility, coordination, hip mobility, and knee control while engaging the core. This exercise enhances lower body strength, power, and joint stability, supporting athletic performance and reducing injury risk.

Here’s how to do the Bulgarian Split Squat:

1. Stand a few feet away from a bench or elevated surface, and place one foot behind you on the bench.

2. Tighten your core, keep your chest up, and ensure your front knee is aligned with your toes.

3. Bend both knees, lowering your hips until your front thigh is parallel to the floor.

4. Press through your front heel to return to the starting position, keeping your balance steady.

4. Step-Up

Step-ups build lower body strength and endurance, targeting the quadriceps, hamstrings, glutes, and calves. They improve functional fitness, balance, coordination, and joint health while engaging the core for stability. This low-impact, versatile exercise enhances mobility and suits various fitness levels.

Here’s how to do the Step-up:

1. Stand in front of a sturdy bench or step, with your feet shoulder-width apart.

2. Place one foot firmly on the bench or step, and push through your heel to lift your body upward.

3. Stand tall with your leg fully extended and your chest lifted.

4. Slowly lower your back foot to the ground, then repeat on the other leg.

5. Box Jump

Box jumps are a plyometric exercise that builds lower body power, targeting the quadriceps, hamstrings, glutes, and calves. They improve vertical jump height, athletic performance, coordination, balance, agility, and endurance. This exercise enhances functional strength and calorie burn while boosting lower body stability.

Here’s how to do the Box Jump:

1. Stand in front of a sturdy box or platform, with feet shoulder-width apart.

2. Tighten your core and bend your knees slightly to prepare for the jump.

3. Explosively jump onto the box, swinging your arms for added momentum.

4. Land gently with both feet fully on the box, ensuring your knees are slightly bent for stability.

5. Carefully step back down one foot at a time, then repeat the jump.

6. Walking Lunge

Walking lunges strengthen the quadriceps, hamstrings, glutes, and calves while engaging the core for stability. They improve balance, flexibility, hip mobility, joint health, and cardiovascular endurance. This functional exercise targets each leg individually, correcting muscle imbalances and enhancing daily movement.

Here’s how to do the Walking Lounge:

1. Stand tall with feet shoulder-width apart, arms at your sides or hands on your hips.

2. Take a large step forward with one leg, lowering your back knee toward the floor.

3. Bend both knees to 90 degrees, ensuring your front knee stays over your ankle.

4. Press through the heel of your front foot to stand up and step forward with the other leg.

5. Continue alternating lunges, keeping your posture upright and your core engaged.

7. Lateral Lunge (Side Lunge)

Lateral lunges target the glutes, quadriceps, hamstrings, and adductors, improving lower body strength, hip mobility, and lateral stability. When incorporated into a TRX workout, these exercises engage the core and increase the intensity of the movement. They enhance core balance, coordination, flexibility, and joint health, while also helping to correct muscle imbalances. TRX leg exercises, like lateral lunges, are an excellent way to build strength and stability throughout the lower body, whether you're working out at home or in the gym.

Here’s how to do the Lateral Lunge (Side Lunge)

1. Stand with your feet hip-width apart and your arms at your sides or in front for balance.

2. Take a big step to the side with one leg, keeping the other leg straight.

3. Push your hips back and bend your stepping leg, lowering your body toward the floor.

4. Ensure your knee stays aligned with your toes and your chest stays lifted.

5. Press through the heel of your bent leg to return to the starting position. Repeat on the other side.

8. Reverse Lunge

Reverse lunges strengthen the quadriceps, hamstrings, glutes, and calves while reducing knee strain. They improve balance, core stability, flexibility, hip mobility, and correct muscle imbalances, enhancing functional lower body strength and endurance.

Here’s how to do the Reverse Lunge:

1. Begin with feet shoulder-width apart, arms at your sides or hands on your hips.

2. Step one leg back, lowering your hips toward the floor, keeping your chest upright.

3. Bend both knees to about 90 degrees, ensuring your front knee is aligned with your ankle.

4. Press through the heel of your front foot to return to standing.

5. Alternate legs, maintaining good posture and controlled movements.

9. Single-Leg Squat (Pistol Squat)

The single-leg squat, or pistol squat, targets the quadriceps, hamstrings, glutes, and calves, building unilateral strength and improving balance, stability, and mobility. It engages the core, enhances flexibility, and supports functional movements and athletic performance.

Here’s how to do the Single-Leg Squat (Pistol Squat)

1. Stand on one leg with your other leg extended forward, keeping your arms out for balance.

2. Slowly bend the knee of your standing leg and lower your body toward the floor, keeping your chest up.

3. Keep the extended leg off the ground as you squat down, aiming to reach parallel or lower.

4. Press through the heel of your standing leg to return to the starting position.

5. Perform the movement on the other leg, ensuring proper form and balance.

10. Single-Leg Raise

The single-leg raise targets the hip flexors, quadriceps, and lower abs, improving core stability and strengthening the hips. It enhances balance, coordination, flexibility, and joint mobility while correcting muscle imbalances and supporting posture and lower back health.

Here’s how to do the Single-Leg Raise:

1. Lie flat on your back with your arms at your sides and one leg extended straight.

2. Tighten your core and press your lower back into the floor.

3. Slowly raise one leg toward the ceiling while keeping the other leg flat on the ground.

4. Keep the leg straight as you lift and lower it slowly, maintaining control throughout.

5. Perform the movement with both legs, alternating or completing sets on each leg.

11. Goblet Squats

Goblet squats target the quadriceps, glutes, hamstrings, and calves while engaging the core and upper back for stability. Holding a weight in front improves posture and squat depth, enhancing hip and ankle mobility. Incorporating TRX training for a stronger back can complement goblet squats by further targeting the upper back and improving posture, contributing to better overall stability. This exercise builds lower body strength, endurance, and stability, benefiting functional movements and athletic performance.

Here’s how to do the Goblet Squats:

1. Stand with feet shoulder-width apart, holding a kettlebell or dumbbell close to your chest with both hands.

2. Keep your chest up, shoulders back, and core tight.

3. Push your hips back and bend your knees, lowering your body until your thighs are parallel to the ground or deeper.

4. Keep your torso upright and your weight in your heels throughout the movement.

5. Push through your heels to stand back up to the starting position.

12. Overhead Squat

Overhead squats target the quads, glutes, and hamstrings while engaging the shoulders, core, and upper back for stability. Holding a weight overhead improves shoulder mobility and strengthens stabilizing muscles. This exercise enhances core strength, flexibility, coordination, and functional strength, benefiting athletes and those improving squatting technique and power.

Here’s how to do the Overhead Squat:

1. Stand with feet shoulder-width apart, holding a barbell or dumbbell overhead with arms fully extended.

2. Keep your chest up and core tight to maintain stability.

3. Push your hips back and bend your knees, lowering your body while keeping the weight overhead.

4. Keep your back straight, elbows locked, and the weight aligned over your body.

5. Push through your heels and stand up, keeping the weight overhead and your core engaged.

Your Quads are Waiting

Your quads are a key component to building the lower body strength that you want. From bodyweight squats to advanced moves like single-leg and overhead squats, we've given you a list of exercises to get a full workout at home.

Strengthening the quadriceps enhances daily movements, coordination, and balance, making activities like climbing stairs, running, and jumping easier. Adjust these exercises to your fitness level and start seeing the difference today.