Best Quad Exercises: At-Home Quad Workout Routine

Last Updated on August 11, 2022 by TJ Daniels, Certified Personal Trainer

It doesn’t matter whether you’re a pro athlete or a beginner when it comes to exercising, your quads will always be an incredibly important muscle group to focus on. Your quads are something that you will engage every day of your life, from getting up off the couch to simply walking. 

Best Quad Exercises At-Home Quad Workout Routine

If you’re someone who struggles with knee problems then you will definitely benefit from quad exercises to help keep your legs stable and strong. Your athletic performance will also be improved if you focus on your quad strength. 

The good news is that putting an exercise routine together that focuses on building your quad strength doesn’t actually take much effort! The reality is there are plenty of exercises you can do simply with just your body weight. 

Today, we will take a look at some of the best quad exercises that you can do at home without the need of any equipment

Benefits of Quad Exercises

By regularly performing quad exercises you will feel many different benefits. First, you will notice that it’s a lot easier to flex your hips and extend your knees. 

You may also see improvement in everyday movements such as bending, sitting, and walking. Other benefits include improved stability and balance as well as protection for your knees from injury. 

You will also be able to improve your overall athletic abilities such as your jump height. To top it all off, you are less likely to develop arthritis in your knee if you keep your quads strong. 

At Home Quad Exercises

Without further ado, let’s take a look at some quad exercises that you can do at home. All of these can be performed comfortably at home without the need to use any extra equipment. 

However, if you are someone who likes to incorporate weights into your workouts, you should continue to do so but also make sure you are working in some exercises without weights to add variety to your workouts. 


Squats are possibly one of the best exercises that you can do to help strengthen your lower body and core. 

If you find squats too challenging, then you can make it easier by lessening the depth of your squats. With this exercise you will work your hamstrings, core, glutes, spinal erectors, and quads. 

How to: 

  1. Start with your feet shoulder-width apart, and keep your toes slightly facing outwards. Place your arms at your sides in front of you, or on your hips. 
  2. Keep your chest up and your core tight while pushing your hips back into a sitting position.
  3. When your thighs are parallel to the ground, stop and pause. 
  4. Lastly, return to your starting position by pushing through your heels. 

Walking Lunge

This is a simple exercise that works your quads, glutes, core, and hamstrings. If you need to make this exercise easier, then you can lunge only halfway instead of all the way.

If you want to make it more challenging, then you can use items around the house that can easily fit into your hands to hold and add more weight. 

How to: 

  1. Straight up straight, keeping your feet shoulder-width apart. Place your hands on your chest or on your hips. If you’re using weight, place them in your hands with your hands at your sides. 
  2. Take a step forward with one foot and lower your hips until the knee is at a 90-degree angle with your shin and the floor. 
  3. Stop for a moment and then take another lunge step with the opposite leg. 
  4. Repeat this, alternating sides. 

Step Up 

This is a great exercise for improving your knee stabilization. You can use a box that’s a little lower if you want to make this exercise a little easier. 

By performing this exercise you will be working on your quads, hamstrings, core, hips, and calves. 

How to: 

  1. First, you’ll need to find a box or a step that is around the height of your knees. 
  2. Place one of your feet on the object and step up onto it. Keep your knee aligned with your ankle, don’t let it collapse inward. 
  3. As you step up make sure you drive your heel so that you are keeping your posture nice and tall. 
  4. Repeat this motion by stepping up and down onto the block throughout your set. 

Bulgarian Split Squat

These are great for focusing on keeping your muscles stabilized, especially when it comes to your knees and hips. If you need to make these a little easier, then you can just go halfway down instead of all the way. 

With this exercise, you will be working your quads, hips, core, and hamstrings. 

How to:

  1. Keep your feet shoulder-width apart and stand around two steps away from a box, bench, or other flat surface that is around knee high. 
  2. Face away from the box and rest the top surface of one foot on the object behind you. Make sure your other foot is far enough forward so that you can squat without your knees going over your toes. 
  3. While leaning a little forward, lower yourself down until your thigh is level with the floor. 
  4. Keep repeating this movement for however many reps you can on each side, targeting 15 if you can. 

Squat Jump

The squat jump exercise is excellent for working on the power in your lower body. Make sure to start with only a few reps and then work your way up as too much jumping can damage your knees. You must work your way up gently. 

The muscles worked with this exercise are the quads, glutes, core, and calves. 

How to: 

  1. Start off in a squatting position ensuring that your feet are shoulder width apart and your hands are clasped together in front of you. 
  2. Perform a traditional squat, lowering your body downwards until you are parallel to the floor. Then, jump up off the floor straightening your legs.
  3. When landing, do so softly with a little bend in the knees before repeating the process. 

Reverse Lunge

This exercise works on your quads, core, and glutes. It is a variation of the classic lunge. It makes it a little easier for balancing so that you have greater stability in the leg that leads the exercise. 

Best Quad Exercises At-Home Quad Workout Routine (1)

If you need to make this easier, then you can lunge only halfway instead of all of the way. 

How to: 

  1. Stand up straight and tall with your hands placed on your hips or by your sides. 
  2. Take a large step backward with only one foot. Lower your knee to the ground and sink low so that your thigh is parallel to the ground. You will find that your knee almost touches the floor. 
  3. Push your weight through your front heel and then return to your starting point. 
  4. Keep repeating this for however many reps you need to, making sure to switch legs each time. 

The Bottom Line

If you tone and strengthen your quads, then you will feel the benefits in stability for your knees as well as making sure that there is less chance of encountering a knee injury. Your overall athletic performance will also be improved and your everyday movements will feel a lot easier. 

With this list, you have everything you need to keep your quads strong at home without any professional equipment. Happy exercising!

TJ Daniels, Certified Personal Trainer
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