‘Girl’s Guide To Quad Workouts – 8 Best Quad Exercises & Leg Workouts At Home’ – Monica May
Let’s talk about quads!!!
Quads are my all-time favorite muscles.
They are the key point when it comes to building strong, sexy legs, and getting fit overall.
Although I love working on them, I have to be honest, I was never genetically gifted with big quads.
In fact, they were the muscle group I always had a hard time growing.
But these tips and these exercises I have for you today, helped me isolate those quads and grow them like never before.
You see, quads are responsible for general everyday movement.
Just think about everything you use your leg for: walking, sitting, running, cycling…
Because of their huge role in everyday activities, quads are super easy to target and engage.
However, they are hard to challenge.
And for us girls with less testosterone, getting some serious progress and muscle development in those quads, might be a mission impossible.
Especially if we’re not training right.
But not today, quads! NOT TODAY!
Because today we’re going through the best quad exercises you can do at home.
All you need are some weights, I use a kettlebell and 2 dumbbells, but you can modify it and work with whatever you have on hand.
I’ll give you the recipe to sculpting those quads and getting stronger and sexier legs overall.
I packed the most effective quad workouts, with the 8 best quad exercises you can actually do in the comfort of your own home.
Let’s get started right away!
My Quad Workout
But before heading to the workout, make sure to learn everything about how to train your quads!
Let’s get started…
Girl’s Guide To Quad Workouts
The 9 Quad Rules
We’re starting off with some of the most important tips and tricks you should always pay attention to.
I called them The Quad Rules, but they really can be applied to any other muscle you’re trying to build.
Let’s dive into them!
#1 Always Warm Up
It will take just a few minutes to warm up, usually 2-3 minutes right before your workout, yet it’s so beneficial.
By warming up, the blood will be pumping to the leg area, lowering the chance of muscle pull out or joint injury.
Aside from preventing injuries, warming up will help you activate your quads, plus will get you to focus, getting you in the mood for a workout.
Just a few simple movements such as air squats, lunges, jog into place, and high knees will do the trick.
#2 Quality Over Quantity
This is the golden rule in fitness.
It doesn’t matter how many reps you do – what matters the most is your form and range of motion.
It’s better to do just 8 reps of squats with perfect form, rather than doing 15 reps while half-assing the movement.
This stands for all quad workouts and for all muscle groups you work on – quality over quantity.
#3 Diversity Is The Key
Your body will adapt to any movement as time goes by.
Especially when it comes to your quads and legs.
They carry us around all day, and they are used to the basic movements such as standing up and sitting down, going up and down the stairs, etc.
To make sure to challenge them, you’ll have to make sure to change up the movements from training to training.
In my Workout Program RADIATE you’ll not only find the best quad exercises and leg workouts at home, but also over 100+ different exercises that will keep your body challenged and in the fat-burning zone even hours after finishing your workout.
Head on to check it out right now!
#4 Use Heavy Weights
Weights are absolutely a must when trying to make a serious body change, along with building some serious muscle.
Weights will help your quads grow faster and stronger.
So, if you are a home-worker such as I am, make sure to invest in some basic equipment.
You really don’t need much. At least one heavy kettlebell and a pair of dumbbells will do the trick.
They will help you get the most out of your leg workout routine.
#5 But Bodyweight Exercises Are Important As Well
Don’t underestimate the power of the good old-fashioned bodyweight moves too.
I know that someone exercising in the gym is laughing right now, but bodyweight movements are as important when it comes to growing your quads.
Especially these exercises I have for you today… they are the bomb!
In fact some of the very best quad exercises are done using your own bodyweight.
We’ll get into them shortly.
#6 Be Consistent
To really get the results you want, you’ll have to be consistent and work out at least 4 times a week.
Of course, not all of your training sessions would be leg day, however, to get your body into that body changing zone, you’ll have to be pretty consistent and dedicated, and workout on the body as a whole piece.
Check out my Workout Program to start today!
#7 Give it Time
Rome wasn’t built in one day.
It sometimes takes months, even years to make a change.
Give it some time, hard work and dedication, with the best quad exercises and a fu, body workout routine, and your work will pay off.
Just don’t lose your hopes, it takes months, even years to get the body of your dreams.
#8 Stretch Your Quads At The End Of Each Training
Quad workouts are the key to getting sculpt legs, but stretching those muscles at the end of every workout will speed up the process too.
It’s as important as warming up.
It helps your muscles cool down, lengthen and become more flexible.
Just a few quad stretches will do the trick, so make sure to spare a few more minutes at the end of each workout, for the sake of building healthier legs.
#9 Nutrition, nutrition, nutrition
And last but not least, the mother of all – nutrition!
Nutrition is the most important thing when it comes to getting the body of your dreams, so make sure to feed those muscles with the nutrients they need.
You can have the best quad exercises, warm-up, stretch, be persistent, do quad workouts daily, with lots of heavyweights.
But if at the end of the day you don’t feed your muscles and your body with the right nutrients, it’s all going to waste.
At the end of the day, it’s 80% nutrition – 20% workout, so make sure to fuel those muscles and eat healthy.
If you’d like to read more about how to eat to get fit, check out my 28-Day Meal Plan Burn Baby Burn.
If you’d like to learn more about why nutrition is so important, head on to my article Diet Vs. Workout – What’s more important?
8 Best Quad Exercises (+2 BONUS)
I made a workout video including all of the best quad exercises to get big quads, so here it is:
Now let’s head on to the exercises one by one…
*Heavy Weight Movements*
Using heavy weights when building your quads is crucial for so many reasons.
That’s why you should always make sure to spice your routine up with a kettlebell or a dumbbell.
These are my favorite heavyweight moves!
#1 Heavy Weight Squats
I always start with squads with a kettlebell in front rack position, aka goblet squats.
However, if we were doing wide squads for our glutes, we want to do them narrow when we want to target the quads.
So, pick up a heavy kettlebell and let’s go!
What you need to do is pick up a heavier kettlebell, stand up with your feet to about shoulder width apart and go down into a squat position.
Keep your chest and head up, your back straight, and push your knees out, between the second and the third toe.
At the bottom position, pause and use your elbows to push your knees out.
Return to the starting position, and squeeze your quads to finish your movement, before going down for another rep.
#2 Stationary Forward Lunges
I usually do my lunges with two dumbbells.
However, you can do them with a kettlebell, or with your dumbbells in front rack position.
One thing to keep in mind is that forward lunges work better on the quads, than reverse lunges.
Plus, when you do them stationary, you have more control over the form of each rep, and that’s especially important when it comes to lifting weights.
Here’s what to look for in terms of form, when performing stationary lunges:
From the starting position, start going into a lunge, making sure you keep your chest and head up and your back straight.
In the base of your lunge, you have to make sure to have two 90 degrees angles, with the one knee in front of you and the other 2 inches from the floor.
Also, make sure to keep a straight line with your knee and foot.
As soon as you reach this position, freeze for a second or two, before going back to the top.
#3 Suitcase Squat
This movement works amazing in targeting those quads.
Narrow squads will make sure to add the focus on your quads.
There are a few things you should definitely look for whenever doing suitcase squads, so we’re going through the movement to point them out:
Hold the dumbbells in your hands.
Stand with your feet just a little bit narrower than shoulder-width apart, but keep your toes pointing slightly out.
Push your hips back and squat down until your thighs are at least parallel to floor, keeping your heels flat on the ground, chest up, and knees out.
Keep the weight at your side.
Pause for a second or two and return to your starting position.
#4 Squat Calf Raise
Same as when doing regular squats, but we’re rising the calves at the end to get even more quad engagement.
Make sure to keep your back straight, chin up and and chest out throughout this whole movement.
#BONUS: Squat Pulses
Or, as like to call them – DESPASITO SQUATS :)
You’ll be surprised how amazing this movement works. Just a few reps and you’ll be in a different place.
Pick up a heavier kettlebell and start going down into a squat position, with your feet to about shoulder wight apart.
Keep your chest and head up, your back straight, and push your knees out, between the second and the third toe.
As you go down into the base of your squat, do it super slow, at least 3 seconds up and 3 seconds down.
However, when you go up into the start position, don’t go all the way up.
We’re going halfway up to finish the rep, meaning, we are never fully relaxing between the reps, which makes it a real quad burner.
I always include bodyweight movements in my quad workouts routine.
They are so effective and challenging.
I can say that they are actually the best quad exercises you can do to both sculpt your quads and burn the excess fat around them at the same time.
I do a bunch of them in my training sessions, however, you’re about to see mu top 4 when it comes to quads.
#1 Gorilla Squats
You know how to do a jumping lunge, and you know how to do a jumping squat, but can you do them both as one rep?
Well, you sure can, and this quad burning combo is actually called Gorilla Squat.
Here’s how to do it right:
Begin in a standing position with your chest up and your feet hip-width apart.
Jump into a lunge position, bringing one foot forward and one foot back, bending both knees to 90 degrees.
Extend through both legs, jumping as high as possible. As you jump up, switch positions of your legs, moving your front foot to the back, and your rear leg to the front.
Once again, extend through both legs, jumping as high as possible, but this time you’re going to land with your feet should-width apart in a squat position. This is one repetition.
So, jumping lunge, jumping lunge and a squat – that’s one rep.
#2 Bear Crawl Hold
Have you ever heard of Bear Crawl before?
It’s also called Tabletop Position and it’s an amazing bodyweight pose similar to plank.
Bear Crawl is actually an awesome full-body exercise you will find a lot in my RADIATE Program in many variations because the benefits are STUNNING!
It works on multiple muscles, but the main focus is on the quads.
Here’s what you should look for in terms of proper form:
Tabletop position with your wrists under your shoulders and your knees on top of your hips.
Your knees are just a few inches off the floor.
Hold, while keeping your knees low, your back straight and your quads tight.
#3 Traveling Thigh Killers
I call these “Thighs Killer”, and the name really speaks for the exercise.
This is one of those exercises that after finishing you’d like to lay down in a fetal position and cry.
It’s a real leg burner but a seriously changing one for sure.
Just a couple of reps and your legs will start burning like fire.
Start in a high squat position, your feet are hip-width apart, back straight, chest up.
Continue by performing a jumping squat, but landing a bit wider with every move.
With every jump, you’re going out, out, in, in. Two mini jumps out, then two mini jumps in.
Keep your body as lower as you can in that low squat position, never relaxing.
#4 Running Lunges
This is one of my favorite exercises when it comes to the lower body, especially to work those quads while breaking a sweat.
It looks so easy and simple, but it’s actually pretty deceiving.
It also targets the booty while making sure to make you sweaty as hell.
Just wait until you try it out – you’ll break a sweat in a matter of reps.
Stand with your feet hip-width apart and step your right foot back, coming into a low reverse lunge.
Shift all of your weight to your left foot, engage your glutes, straighten the back, tighten your core.
Bring your right foot forward and simultaneously jump off your left foot, bringing the right knee to your chest.
Land softly on your left foot, and immediately step back into a low lunge to repeat.
BONUS: Bear Crawl Fire Feet
And last, but not least, my bonus movement and one of my most hated but probably the very best quad exercises:
Bear crawl fire feet.
Now this variation is FIRE FEET and trust me, it’s the biggest quad burner of them all.
Start in a tabletop position with your wrists under your shoulders and your knees on top of your hips a few inches off the floor. This table-top position is called Bear Crawl.
From here, start running your feet up and down. Now forward and back.
Just tiny little steps at your own pace.
As you move, make sure to keep your form – knees just a few inches off the floor and back straight.
This is a real burner one for the quads.
It may look easy for starters, but just wait until you get to rep 10.
One thing to think about is keeping your knees one inch off the ground and your shoulders on top of your wrists all the time, to make sure you keep a good form.
Try Out The Best Quad Exercises Right Now!
You have to try my quad workouts ASAP.
They are the best quad exercises that helped me spice up my leg workout routine and build stronger quads.
You don’t even have to go to the gym to try them out – just grab a pair of dumbbells and do these leg workouts at home.
Make sure to let me know if you find these quad workouts challenging and which are your favorite ones – I’d love to know.
Also, don’t forget to share my guide to quad workouts and the best quad exercises with your friends.
Till next time, babe!