Best Quad Exercises: At-Home Quad Workout Routine

Bend your knees and gradually lower the carriage down until your knees are bent at 90 degrees. This will secure the bar on your collarbone for the duration of the set. To begin, lead back with the hips and lower yourself alpha prime supplement down to the floor. By improving the strength and mass of these fibers we can improve our function during daily tasks such as squatting, running, and walking. The VL is responsible for the extension of the knee.

Complete all reps for this leg and then switch sides. Once at the bottom, push up with both legs until you are upright once again. To begin, unhinge at the hips and lower until they are parallel with the platform. Step into the pendulum squat and place your shoulders under shoulder pads. Complete all reps on this leg and then switch sides.

Stand tall with your hands on your hips or holding dumbbells at your sides. Box jumps are another great exercise for developing power in your lower body. It’s best to stick to about 5 reps for this exercise because your injury risk increases as you get tired. Land softly, with a slight bend in your knees, before repeating.

These heart-pumping exercises offer a dose a cardio with strength work—without any equipment. The very movement of jumping your feet in and out is the definition of abduction and adduction—moving your legs away and back to the midline. The exercises below have been labeled “A” or “B”.

The prone quads stretch is very comfortable and ensures that your hips and knees are correctly aligned. But before you begin, spend a few minutes warming up and preparing your muscles and joints for what you’re about to do. Start with 5-10 minutes of easy cardio, followed by dynamic mobility and flexibility exercises for your ankles, knees, hips, and lower back. This quad is located toward the center of your thigh. Like the vastus medialis, it’s a uniaxial muscle that extends your knee. The vastus intermedius is the largest of the four quad muscles and gives your thighs most of their size.

Load your sled with a moderately heavy weight. Either hold straps and your hand or use a waist belt as a harness. Drive with the front leg back to the top position. Once in the bottom position, drive through your entire foot back to the top. Set your feet slightly in front of your hips. If you have poor ankle mobility, you may need to move your feet further forward.